course workout plan

The Full Body Workout Routine: 2, 3, And 4-Day Split (Programs Included)

The full body workout routine is one of the most proven types of weight training programs of all time. It can work for most goals (building muscle, increasing strength, etc.) and experience levels (beginner, intermediate, and advanced).

In this article, I’ll cover everything you need to know about it (including the 2, 3, and 4-day versions of the full body split), and provide three free workout routines for you to use.

What Is A Full Body Workout Routine?

A full body workout routine is a strength training program built around training most or all of the entire body during each workout rather than splitting it up into different parts.

With other types of workouts, you might have an upper body day, or chest day, or arm day, or leg day, or back and biceps day, or push day, or something similar. But with a full body routine, every day is a “full body” day.

This means you’ll potentially be training the following muscle groups in each workout:

This doesn’t mean you need to do multiple exercises for each individual body part in each session like you would with one of the other types of workouts I just mentioned.

In this context, you’d end up being in the gym for 3+ hours, which is excessive/crazy.

Instead, full body workouts take advantage of a higher training frequency (more about that shortly) and the fact that certain exercises (aka multi-joint compound exercises ) target multiple body parts.

For example, the bench press is thought of as a chest exercise. But, it targets the shoulders and triceps as well. Similarly, most back exercises also target the biceps, shoulder pressing exercises also target the triceps, and many leg exercises target the quads, hamstrings, and/or glutes to some extent.

What Are The Benefits Of Full Body Training?

There are a handful of benefits to this style of training, but I consider these to be the three most significant:

• Simplicity. While no training split is really that complex (e.g. upper/lower , push/pull/legs , etc.), full body is pretty much as basic and straight-forward as it gets.
• Convenience and scheduling. The fact that there are only 2, 3, or 4 workouts per week and you can easily have the weekends off (or adjust it so you train on the weekends and have other days off instead) makes it convenient for most people to fit into their schedule.
• Higher training frequency. Depending on which version of the split is being used (more about that in a second), you’ll be able to train each muscle group, exercise, or movement pattern 2-4 times per week. Why does this matter? Because research (sources here and here ) and real-world experience has shown that this frequency (i.e. twice per week or more) is likely more ideal for goals like building muscle and increasing strength than a once-per-week frequency, which is often the least effective.

The Full Body Split

As I’ve mentioned, there are a few different ways to schedule full body workouts over the course of the week. It can be done using a 2-day split, 3-day split, or 4-day split.

Let’s take a look at each of them right now…

The 3-Day Full Body Split

• Monday: Full Body
• Tuesday: off
• Wednesday: Full Body
• Thursday: off
• Friday: Full Body
• Saturday: off
• Sunday: off

This is what most people would consider to be the “classic” version of a full body routine. As you can see, it’s a 3-day split performed in an every-other-day format with two days off at the end.

Note that the exact days of the week you choose doesn’t matter at all as long as that same structure is kept intact.

The schedule shown above is probably the most common way of doing it, as many people prefer having the weekends off.

The 2-Day Full Body Split

• Wednesday: off
• Thursday: Full Body
• Friday: off

The 2-day version is exactly like the 3-day version, but with 2 workouts instead of 3 (shocking, right?). Once again, the exact days you choose doesn’t matter as long as you ideally have 1-3 rest days between the workouts.

The 4-Day Full Body Split

• Tuesday: Full Body
• Saturday: Full Body

Above you’ll see three different variations of the 4-day full body split.

They all involve 4 workouts per week, but without ever training on more than two consecutive days. Yet again, the exact days you choose doesn’t matter as long as you maintain that same structure.

Which Version Of The Split Should You Use?

Here’s what I recommend…

• 3-Day Version I consider the 3-day version to be the best choice for the majority of people doing full body workouts. It allows for an optimal frequency for the goals most people have, it will fit perfectly into most people’s schedules, and when designed correctly, it’s unlikely to be problematic for most people in terms of issues with recovery or overuse injuries.
• 2-Day Version If you are only able to work out twice per week, this is the best choice for you. Simple as that. (Additional details here: The Best 2-Day Workout Splits )
• 4-Day Version I rarely ever recommend this version. Why? Well, for starters, it’s the version with the most potential to be problematic from the perspective of recovery and overuse injuries. But, mostly, it’s just because this version tends to be the best option only for those who actually need to train each body part, exercise, or movement pattern this often, and that’s just not someone I encounter much. But if you happen to have a goal that does warrant this type of frequency, this version would be an option to consider.

Who Is A Full Body Workout Best For?

Like I mentioned earlier, full body training can work well for pretty much every goal and every experience level.

However, there’s a difference between something being a good option , and something being the best option .

So, with that in mind, who is a full body workout routine best for?

• Beginners with any goal. Regardless of whether you want to build muscle, gain strength, lose fat, or anything similar, if you’re a beginner (i.e. less than 6 months of consistent and intelligently programmed weight training), then a 3-day full body program is usually the best option for you. Why? Because at this early stage, the higher frequency ( 3 times per week ) will allow you to make the fastest improvements in terms muscle and strength gains, as well as learning proper form , improving work capacity and volume tolerance, and just becoming good at weight training. This is why so many popular beginner programs (e.g. Starting Strength) are built around this split. My own beginner program ( The Beginner Weight Training Workout Routine ) does the same.
• People who can only train twice per week. No matter what your goal or experience level is, if you can only manage to work out two times per week, the 2-day full body split is the only option for achieving a training frequency that’s higher than once per week. For this reason, it’s really the only split I recommend to people with a schedule like this who still want to make good progress. (I actually include a 2-day program inside Superior Muscle Growth that uses this version of the split for this very reason).
• People with a goal that warrants a higher training frequency. There are many different splits that will allow a person to train each body part, exercise, or movement pattern twice per week. But what if you have a goal that warrants training something as often as 3 or 4 times per week? For example, certain strength and performance oriented goals may fall into this category, as do certain muscle building goals where a specialization approach (i.e. emphasizing a specific body part by training it with more volume and/or frequency) is being used. In cases like this, the full body split is often the best option for achieving a frequency higher than twice per week.
• Anyone who simply prefers full body training over everything else. The key to getting the best results out of any type of workout routine is being consistent. And one of the keys to consistency is making your workouts as enjoyable as possible so they become something you actually want to do. For this reason, if you just happen to like full body training more than any other approach, then it may very well be the best option for you.

What About Everyone Else?

So, that would be the 4 groups of people who are typically best suited for using a full body routine.

But now you may be wondering… what about everyone else? Can full body training work for other people with other goals?

Absolutely !

Like I’ve mentioned a few times now, it can work for virtually every goal and every experience level as long as the overall program is designed correctly. There’s no question or doubt about that at all.

It’s just that, in some of those cases, full body training may not to be the best option. And the main example that comes to mind is…

Non-Beginners With The Goal Of Building Muscle

If you’re an intermediate or advanced trainee whose primary goal is to build muscle, a full body routine can certainly be an effective option.

However, I wouldn’t consider it the “best” option for most people fitting this description, and most of the coaches and trainers I know agree on this point.

Just look at how the vast majority of natural bodybuilders and physique/figure competitors train. It’s usually some variation of upper/lower , or push/pull/legs , or some kind of body part split.

Why is this, you ask?

At the top of the list of reasons would likely be training volume .

You see, there is an optimal amount of training volume (aka the amount of sets, reps, and exercises being done per muscle group) for stimulating muscle growth.

And when you’re training the entire body in each workout, it becomes really hard to get sufficient volume in for each muscle group without running into problems (e.g. insanely long workouts ).

The higher frequency of a full body program certainly helps in this regard, as it allows you to spread the same optimal total weekly volume up over 3-4 workouts instead.

So, for example, instead of doing 6 sets twice per week for chest – a total of 12 sets for the week – you could do 4 sets 3 times per week or 3 sets 4 times per week (still 12 total sets done for the week).

The downside to approaching things this way is that there are other potential issues you may still run into. For example…

2. Fatigue And Performance Quality

Full body workouts are often more physically and mentally taxing than workouts which divide the body up in some way.

I mean, think about it. Which seems like it will be harder?

• A “pull” workout from a push/pull/legs routine, where you only train back and biceps . Or…
• A full body workout, where you might train quads, hamstrings, chest, and shoulders before even getting to back/biceps.

Obviously #2. But that’s just the nature of full body workouts.

And even when you reduce the volume per body part in each workout (and use the higher frequency to make up the difference and still get the same total weekly volume in), you still need to take into account the quality of that volume and your level of performance for body parts being trained in the second half of a full body workout.

For many people, it’s simply not going to go as well as it would if you were using some other split that allowed those body parts to be trained while you were in a less mentally/physically fatigued state.

3. Injury Issues

Muscles can recover pretty fast and handle higher training frequencies surprisingly well.

But joints and tendons? Not so much .

Granted, this sort of thing will vary by person based on a variety of factors (age, genetics, experience level, strength levels, injury history, etc.), but speaking from experience, the higher the training frequency, the more likely you’ll be to run into issues with overuse injuries .

Yup, even with all else (total weekly volume, exercise selection, rep ranges, etc.) being equal.

So if you compare doing 6 sets twice per week for a body part vs doing 4 sets 3 times per week or 3 sets 4 times per week for that same body part, the latter two approaches would come with a higher risk of joint or tendon issues.

4. The Additional Frequency Just Isn’t Needed

Like I mentioned earlier, the majority of the research we have looking at training frequency for muscle growth for intermediate/advanced trainees shows that training each body part twice per week is more effective than training each body part once per week.

Real-world experience supports this, too.

But is there any conclusive evidence showing that training each body part 3 or 4 times per week is more effective than twice per week for intermediate/advanced trainees with the goal of building muscle (and with all else being equal)?

Nope . (Sources here and here .)

So then, you have to ask yourself, what’s the benefit of training each body part 3-4 times per week in this case? Especially when you take into account the three potential issues listed above?

All I see are a few potential negatives with no real potential positives.

And for that reason, even though a full body routine can still definitely work well for intermediate and advanced trainees looking to build muscle, I don’t consider it to be the best option for that purpose .

Instead, I prefer upper/lower (like The Muscle Building Workout Routine ), or push/pull/legs (like Bodybuilding 2.0 from Superior Muscle Growth ), or upper/lower/push/pull/legs (like The 5-Day Workout Routine ).

But for everyone else, or anyone who just happens to prefer full body training, let’s take a look at some sample workouts…

3-Day Full Body Workout For Beginners

• Squats : 3×8-10
• Bench Press : 3×8-10
• Rows : 3×8-10
• Deadlifts : 3×6-8
• Pull-Ups or Lat Pull-Downs : 3×8-10
• Shoulder Press : 3×8-10

This is the basic beginner program that I recommend to beginners who are looking to build muscle/gain strength .

It’s uses the 3-day version of the full body split, although it only involves two different workouts: the A workout and the B workout. You simply alternate between them on each of the three training days so that you’re doing A-B-A one week and B-A-B the next. And so on.

(For additional details about this program and another version of it, check out The Beginner Weight Training Workout Routine . If you’d rather download a copy of it for free instead, just click here and tell me where to send it .)

Also note that the numbers written after the exercise (like 3×8-10) represent the amount of sets and reps to do for that exercise. For example, 3×8-10 means 3 sets of 8-10 reps. And you can rest about 2 minutes between each set.

3-Day Full Body Workout For Intermediates

• Squats : 3×6-8
• Bench Press : 3×6-8
• Leg Curls : 3×8-10
• Biceps Curls : 3×10-15
• Face Pulls : 3×10-15
• Romanian Deadlift : 3×6-8
• Seated Cable Rows : 3×6-8
• Incline Dumbbell Press : 3×8-10
• Leg Press or Split Squats : 3×10-12
• Lateral Raises : 3×10-15
• Triceps Pushdowns : 3×10-15
• Standing Calf Raises : 4×6-10

This is a simple and effective full body routine aimed at intermediates with the primary goal of building muscle .

Just like the beginner routine we covered a minute ago, it also uses the 3-day version of the split in the same alternating A-B-A – B-A-B format.

Again note that the numbers written after the exercise (like 3×8-10) represent the amount of sets and reps to do for that exercise. For example, 3×8-10 means 3 sets of 8-10 reps. And you can rest about 2-3 minutes between sets of compound exercises, and 1-2 minutes between sets of isolation exercises.

2-Day Full Body Workout

• Seated Cable Rows : 3×8-10
• Dumbbell Shoulder Press : 3×8-10
• Lat Pull-Downs : 3×8-10
• Pull-Ups or Lat Pull-Downs : 3×6-8
• Chest Supported Rows : 3×8-10
• Leg Press : 3×10-12

This is a 2-day full body routine (which obviously uses the 2-day version of the split) that’s designed for pretty much anyone who is only able to train two times per week and still wants to make good muscle building progress.

What’s Next?

If you liked this article, you’ll also like…

• The Push/Pull/Legs Workout And Split
• The Upper/Lower Split
• What Are The Best Workout Schedules And Splits?

Need Help With Your Diet And Workout?

• I Want To Build Muscle If you want to build lean muscle without gaining excess body fat, spending all of your time in the gym, using a diet or workout that isn't customized to you, or doing myth-based nonsense that only works for people with amazing genetics, check out: Superior Muscle Growth
• I Want To Lose Fat If you want to lose body fat without losing muscle, feeling hungry all the time, using stupid restrictive diets, doing 100 hours of cardio, or struggling with plateaus, metabolic slowdown, and everything else that sucks about getting lean, check out: Superior Fat Loss

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The Ultimate Full Body Workout Plan for Building Muscle & Strength

Written by Garett Reid | NSCA, CSCS, CISSN, M.S.E.S.S

Fact checked by Kirsten Yovino, CPT Brookbush Institute

Updated On: June 07, 2024

If you want to see strength and muscle gains, you must train smart, which means you need to walk into the gym with an organized plan for every training session.

A great workout program that is effective, efficient, and great for a wide range of lifting levels, from beginner to advanced, is a full-body workout plan. A full body routine requires training all of the major muscle groups every training session . 

And that's what we've got for you here. A three-day full-body workout plan for the gym that will support your hypertrophy and strength gain goals.

Table of Contents:

• The Best Full Body Workout Plan For Strength & Mass
• Workout Details: Everything You Need to Know
• Benefits of a Full Body Training Program

The Best Full Body Workout Plan

This is a 3-day full-body workout plan to use at the gym . Make sure you separate each training session with at least one rest day. This routine will work every major muscle group each session and is designed to improve your strength and build muscle mass .

• Squat: 5 sets x 5 reps
• Bent Over Row: 4 sets x 6 reps
• Romanian Deadlift: 3 sets x 8 reps
• Dips: 3 sets x 2 Reps In Reserve (RIR)
• Lateral Raise: 2 sets x 12-15 reps
• Face Pull: 2 sets x 12-15 reps
• Rope High Pull: 2 sets x 12-15 reps
• Bench Press: 5 sets x 5 reps
• Chin Ups (weighted if needed): 4 sets x 6 reps
• Leg Press: 3 sets x 8 reps
• Seated DB Overhead Press: 3 sets x 8-10 reps
• Walking Lunges: 1-3 sets x 100 steps (50/leg)
• Leg Extension: 2 sets x 12-15 reps
• Leg Curl: 2 sets x 12-15 reps
• Calf Raise: 2 sets x 12-15 reps
• Deadlift: 5 sets x 5 reps
• Military Press: 3 sets x 8 reps
• Seated Row: 3 sets x 8 reps
• Hip Thrust: 3 sets x 8 reps
• Skull Crusher: 3 sets x 8-10 reps
• Hammer Curl: 3 sets x 8-10 reps
• Tricep Extension: 2 sets x 12-15 reps
• Preacher Curl: 2 sets x 12-15 reps

Workout Details

I used major compound lifts that are best for improving strength and building muscle. In addition, I've incorporated at least one exercise from each major movement pattern. 

The largest compound lifts and movement patterns include:

• Vertical Pushing
• Horizontal Pushing
• Vertical Pulling
• Horizontal Pulling

After the big guns were taken care of, I added  isolation exercises , each of which target a few specific muscle groups per training session. Session one's accessory lifts target the shoulders, chest, and back, session two's moves are geared toward the legs, and session three's accessory lifts work on the arms.

What Weight To Use

When getting started with this program, find a weight that's challenging but doable.   For example, if you look at the rep schemes, you'll follow a 5x5 for the squat. Pick a weight that enables you to squat closer to 8 times before completely fatiguing, but don't actually squat 8 times. Squat five times. 

Don’t worry about going too light as you’ll progressively overload every week.  One of the worst things you can do is start too heavy  as this will stunt your progress and cause you to miss reps. Each workout starts with the larger compound lifts, and these are the exercises you want to lift heavy with if you want to gain muscular strength.

The exercises that come after these moves are the accessory movements that will help  generate more volume, supporting building muscle mass. This is how you set up a workout that enables you to improve muscular strength and mass simultaneously.

How To Progressive Overload

For your strength exercises that are at the beginning of your workout that follow a lower rep scheme at heavier loads, try to increase the weight every session.

For the exercises that I've assigned a 3x12-15 rep scheme, use a weight that allows you to work somewhere between the given range. Once you can perform the sets on the higher end, like 15 reps, for example, you will add weight. Keep in mind that your performance on these will vary as they are toward the end of the workout.

If you can put more weight on all of your bigger lifts, you may not be able to add weight to the exercises toward the end. You may even lift less. This is perfectly fine as long as you are pushing it to failure.

Expected Results From This Full Body Workout Plan

This full-body workout program will lead to:

• Muscular Strength Gains
• Muscle Hypertrophy & Building Muscle Mass

Who Is This Routine Best For?

Full body routines are the best training routine for you if:

• You don't want to spend more than 3 days in the gym per week.
• You're a beginner who wants to see significant growth for each major muscle group.
• You're an intermediate or advanced lifter who wants to address strength gains and building muscle mass.
• You want a training program that has more recovery time built in.
• You want to burn more calories per training session (the more muscle groups worked, the higher your calorie burn will be).

Alternatively, if you want to lift more than three times weekly or are an advanced lifter who wants to focus on specific muscle groups for growth, a full body routine may not be the best option for you. In this case, check out the SFS Hypertrophy Program that will help you pack on pounds of muscle in 90 days.

Prepare to maximize your gains with our exclusive 12-week hypertrophy training program. Choose between a 4 or 5 day training split and gain 2-12 pounds of muscle over 90 days...

How Many Days Should You Train A Full Body Workout Program?

Because you’re training every muscle group every training session, full body workout programs should be performed 3 days a week . You could also train two days a week using a full-body workout program if you were really limited on time, but if you're focusing on the ideal full body workout plan for strength and mass gains, train 3 days a week.

If you're looking for a lifting program that has 4 to 5 training sessions a week, a full-body plan isn't what you're looking for, unless you're using bodyweight only. You can't train your entire body 4 or 5 days a week in an effective manner without your body burning out quickly due to limited rest. 

If you plan on training more than 3 days a week, choose a different workout split . There are plenty of excellent 4-day and 5-day  (and even 6 day ) splits; they’re just not full body.

What To Do On Rest Days?

So you have four days to do nothing, right? Nope!

Just because you have “rest” days doesn’t mean you don’t do anything. In fact, this is the time to get things done that you’ve been putting off. This can include things such as working on your mobility work or getting in some of that cardio you keep promising you’re going to do, or you could even throw in some core work at your house.

Regardless, make the most of this time off. Perhaps doing nothing would be okay for one day (make it a beach day!), but get out and move on the other three days! Staying active will only help improve your results.

Top Benefits Of A Full Body Workout Program

Using a full body workout is a highly efficient way to train, but that’s not its only benefit.  Here are the top benefits of using a full body workout training program.

1. You Know You Train Every Muscle With The Right Frequency:

With a full body workout plan, you know exactly what you’re doing that day…everything! A little bit of chest, back, shoulders, arms, and legs! It leaves the guesswork out of it. Every muscle group should be fatigued when you're done with a full-body routine.

This simplicity makes it impossible to train a body part too little or too much, and  it also ensures that you hit the muscle at least 2x a week. Studies have shown  that training a muscle group with this frequency tends to elicit the most significant benefits in terms of strength and hypertrophy 1 . This allows the muscle to be trained, recover, and then be trained again in a cyclical pattern.

While you’re training every muscle group 3x a week, you will still have enough recovery time between sessions as you’ll only perform a few exercises per muscle group per day.

2. Extremely Time Efficient:

I love full body workouts because every exercise counts, leading to a training program where every single exercise is of utmost importance.

3. Ensures Plenty Of Rest And Recovery:

A full body workout plan only has you train 3 days a week, which means there are another 4 days to rest and recover. Unless you try to purposely mess up your training, you’re going to have adequate time to fully recover between sessions.

Ideally, you separate each training day by one recovery day with one two-day recovery break (generally the weekend).  

T he most common full body training schedule looks like this: 

• Monday: Full Body Workout
• Tuesday: Recover
• Wednesday: Full Body Workout
• Thursday: Recover
• Friday: Full Body Workout
• Saturday: Recover
• Sunday: Recover

Recovery is one of the most essential parts of an effective program, and a full body workout plan ensures you don't overtrain.

4. Allows Plenty Of Time For Other Sports Or Activities:

Believe it or not, not everyone wants to be in the gym every day. In fact, I’d guess the majority of people going to the gym are just trying to be healthy and look pretty good, and that’s perfectly ok. 

Or, perhaps some are involved in other sports such as cycling, running, or dancing. These gym goers want to stay in shape or help strengthen their bodies for their sport. A full body split allows this as the training days are either 2 or 3 days. This leaves the other 4 or 5 days wide open to pursue your other hobbies. 

5. Allows You To Workout Out With Intensity Every Session:

Running a full body split will enable you to completely crush every single session. This is because you should be coming off a rest day before every single workout! Too often, trainees try to go to the gym and kill it every workout.

This is difficult to do unless your programming is on point, and even still, it’s still hard on the body. Going to the gym for two or three days in a row can make it very challenging to give 100% effort as you’re still likely fatigued from the last session, even if you don’t feel like it. 

Plus, going to the gym too often can become tough mentally for a variety of reasons. In a perfect world, you want to be hungry for that next session and enter the gym ready to move a lot of weight around. 

To be clear, training for 4 or 5 days per week is still extremely effective as it allows you to get in more work volume. However, fatigue management becomes a bit more important as it’s easier to burn out, especially for beginners.

Full Body Split: Gain Strength & Mass Efficiently

The workout plan for your full body is an awesome training program that more people should utilize. Its biggest hindrance is a false misconception that you need to go as hard as you can as often as you can to see gains.

This three full-day plan allows you to push hard and hit multiple muscle groups when it's time to, while giving you plenty of time to rest so that you can hit your next session hard. And doesn't the ability to crush every training session for serious muscle growth sound like a pretty sick workout plan? 

And that's the beauty of a full-body routine.

Looking for a plan in which you train four days a week instead of four?

Check out our  Upper Lower Workout Split ! Or, to learn about more split options, check out the Best Workout Splits !

Or, for a different style of program, head to our Full Body Gym Machine Workout Plan .

Prepare to maximize your strength with our exclusive 13-week strength training program. 3, 4, and 5 day per week programming options.

References:

• Schoenfeld BJ, Ogborn D, Krieger JW. Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Medicine. 2016. doi:https://doi.org/10.1007/s40279-016-0543-8

Garett Reid

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Does the Perfect Workout Exist? 9 Steps to Find the Best Workout Plan (For You).

So you want to get in shape and start getting fit, but you’re not sure what the perfect workout is?

Not only that, but you want a workout program that you’ll ACTUALLY do?

Great. This is what we do, and we’re pretty dang good at it.

We create personalized workout programs for our Online Coaching Clients , and this guide walks you through the exact 9 steps we follow to create each program :

What's the perfect workout program for your goals? Let us build it for you!  

This may seem like a lot, but ALL of the steps are important!

In our step-by-step guide to picking the best workout plan and getting fit, we’ll cover:

• Step #1: What Are Your Workout Goals?
• Step #2: What Workout Is Best for Weight Loss?
• Step #3: Finding a Workout Routine You Enjoy.
• Step #4: What Is the Best Workout Routine? (An Introduction to Strength Training).
• Step #5: Creating a Strength Training Workout Plan.
• Step #6: Focus Your Workout Plan on Specific Goals.
• Step #7: Have Healthy Expectations for Your Workout Plan.
• Step #8: How Do I Pick a Sustainable Workout Routine? (Exercise with Others)
• Step #9: Tracking the Results of Your Workout Plan.

Let’s jump right into #1!

You’re reading this guide, which means you likely have SOME goals around getting fit.

Those goals will likely fall into one of three categories:

• Feel great and look good naked – You want to lose weight (and/or build muscle ) and feel comfortable in your own skin.
• Get Healthy –  Your doctor told you that you need to change your ways or you’ll die an early death. Yikes.
• Be Happy – You are on the hunt for an exercise program that you don’t hate.

I like to refer to these three goals as the Triforce of Awesome .

Because I’m a dork, and because you’ll remember it.

Happy, healthy, look good naked.

(There’s nothing wrong with wanting to look good naked, by the way. It’s why I started training all those years ago!)

MY goal for you is to have you satisfy all three conditions to become healthy, happy, and look damn good.

It starts by identifying why you’re here in the first place.

Because let’s be honest:

This journey is gonna be tough.

You don’t just want to “lose weight” and “get fit.”

You want to “lose weight” and “get fit” so that you can “start dating again after a messy breakup.”

Or because “your dad passed away from health issues at a young age and you want to be around for many more decades to raise your children.”

The more specific and DEEP you can get with your reasoning, the more likely you’ll be to push through when you’re struggling to stay consistent!

I also want you to be realistic about how much time you think you can dedicate to this journey:

• 3 days a week for 30 minutes?
• 5 days for 15 minutes each day?
• Only on weekends?

That’s cool – just be up-front with yourself.

Here’s how to put it all together:

PART A – IDENTIFY A GOAL THAT YOU’RE FOCUSED ON:

• “I want to lose 50 pounds.”
• “I want to build 30 pounds of muscle.”
• “I want to fit into my favorite dresses I haven’t been able to wear for years.”

PART B – WRITE DOWN WHAT WILL HAPPEN WHEN YOU ACCOMPLISH THESE GOALS:

• What is your “Big Why?” “I’ll lose this weight and I can start dating again!”
• What would getting in shape mean to you? “A better life not full of pain.”
• Who are you doing this for? Your family? Yourself? Your wife?

PART C – BE REALISTIC WITH HOW OFTEN YOU CAN TRAIN:

• “I’m a broke college kid with lots of time. I can train 4 days per week no problem for an hour.” Great!
• “I’m a single mom working two jobs, so I can train once per week at a gym and the rest will have to happen at home.” Amazing!
• “I’m a Robot with unlimited energy and I have been sent to conquer earth.” Ruh-roh. Email me.

Be specific with your answers above.

STEP #1 TAKEAWAY: Pick your goals, pick your “Big Why”

We’re going to pick goals that work for us, and then build on top of that foundation.

Have you written down your goals yet?:

• “My goal is to lose/gain X amount of weight by X date.”
• “My Big Why is I want to start dating again/my wife to look at me like she used to/be an inspiration to my family.”
• “My plan is to train once per week and then find time elsewhere.”

We make EVERY coaching client in our online coaching program pick their Big Why too.

It’s what keeps us on target when life gets too busy and we want to quit!

Now that we have a foundation, we can start to build on top of that. Like Fornite. #UnnecessaryButTopicalNerdReference

You can lose all the weight you need to lose without doing a single minute of “exercise.”

I shit you not.

(What a funny expression by the way, it makes me happy every time I use it.)

If your ONLY goal is weight loss in any way, then exercise is not necessary.

No treadmills. No gym memberships. No bootcamps.

No feeling bad about yourself training in public.

No hating exercise .

“Steve, you sorcerer, what madness is this?” You exclaim!

When it comes to weight loss, how you eat will be responsible for 90+% of your success or failure.

If you are only trying to lose weight , ALL of your effort can go into fixing your nutrition.

As we say here in the Nerd Fitness Rebellion, “You can’t outrun your fork.”

Yes, this means if you can’t lose weight , you are eating too many calories compared to how many calories you burn every day . I can almost guarantee it’s not your metabolism or genetics.

It’s because you eat too much food.

I’ve covered nutrition and weight loss EXTENSIVELY here on Nerd Fitness, so read these to help determine the best eating strategies for you:

• The beginner’s guide to healthy eating
• How to determine the perfect diet for you
• The beginner’s guide to Intermittent Fasting

As we have laid out in our Start Eating Healthy Guide , if you are trying to lose weight it comes down to making slightly better choices, slightly more frequently:

Story time! Nerd Fitness Rebel Tim was told he couldn’t exercise due to an injury. He joined our NF Academy (now a part of Nerd Fitness Prime ), and focused on the 3 things he could control:

• He fixed his nutrition.
• He adjusted his mindset.
• He built the habit of short walks .

6 months and 50+ pounds of weight loss later, Tim is a changed man! You can read his whole story by clicking on the image below:

So yes, exercise burns calories and will help you get fit. 

(If you’re curious: strength training is the calorie-burning victor when it comes to efficient weight loss.) 

Exercise of any kind will also make your heart stronger and you will FEEL better.

But maybe most importantly, exercise reminds us that we’re trying to be healthier.

Which means exercise can also remind us to make better food choices.

Just instead of doing this: “Well I exercised today so I can eat 5000 calories!”

Instead, do this: “Well I exercised today, so I’m going to stick with my eating strategy so I don’t backslide!”

STEP #2 TAKEAWAY: Pick a food strategy you can stick with!

Pick a strategy that speaks your language, and that results in you consuming fewer calories.

Nutrition is the most important thing , so your time is best spent understanding this stuff!

If you are trying to lose more weight or build more muscle FASTER, your nutrition needs to be even MORE dialed in.

Here’s how to start eating healthy :

• Learn how many calories you actually need on a daily basis.
• Start tracking how many calories you eat, education for the win!
• Eat fewer calories than you burn each day.
• Cut back on liquid calories, especially sugary beverages.
• Eat mostly real food : meat, veggies, fruit, nuts.
• Track your progress and see how your body changes.

If you are a noob on nutrition, check out our free 10-level Nutritional System that simplifies the entire process! It’s free when you sign up in the box below:

• Follow our 10-level nutrition system at your own pace
• What you need to know about weight loss and healthy eating
• 3 Simple rules we follow every day to stay on target
• Step #3: Finding a Workout Routine You Enjoy

If your goal is to look good enough and feel good about yourself, there’s only ONE solution when it comes to the perfect workout program:

Any exercise you actually enjoy and will do regularly.

Exercise is only a 10% piece of the “ how to get in shape ” formula, which means if your goal is “look pretty good, feel pretty good,” ANY exercise is a bonus.

And that means you might as well ENJOY what you are spending your time on!

Here are some suggestions for fun exercise you can do :

Running , cycling, powerlifting , yoga , parkour , gymnastics , weight training , LARPing, capoeira, jazzercise, swing dancing, Beat Saber, walking , hiking , geocache, Pokémon GO, hashing, ballet, CrossFit , bootcamps, martial arts, Brazilian Jiu-Jitsu, Ninja Warrior, Dance Dance Revolution, aerial silks, acro yoga, and anything else you can think of.

This is me giving you permission to attend Jazzercise classes regularly, if you enjoy them.

This is me also giving you permission to never run on a treadmill ever again, unless you actually enjoy running on a treadmill.

Don’t suffer through a particular type of exercise if you hate it .

There are plenty of ways to get your heart racing and your body moving.

Think of it this way: You’re always a work in progress.

You never get to “be done.”

So suffering unnecessarily to reach a goal just so you can lose some weight, and then stopping won’t work.

Here’s another phrase to internalize:

“Temporary changes create temporary results.”

Stop trying to get to the finish line as quickly as possible – that’s why you failed in the past.

Instead…

STEP #3 TAKEAWAY: Do an activity that you enjoy. Do it frequently.

Write down a list of “exercise” activities you love. Write down a list of “exercise” you hate.  And then do things on the first list frequently, and don’t ever do things on the second list!

You don’t need to suffer.

Nutrition is 90% of the battle, so if you want to lose weight, get healthier, and be happier, pick a form of exercise that you actually enjoy.

Don’t worry about how many calories it burns.

Instead, keep the focus on your nutrition and THEN do fun exercise.

To answer your next questions:

“But Steve I don’t like exercise.” You haven’t tried enough things! I too hate “exercise ,” so I ONLY do things I enjoy. Here are 40 fun exercises to try.

“I have always wanted to try (activity) but I’m afraid to try it.”   Use 20 Seconds of Courage  – it works. I promise 🙂

“Steve I have very specific physique goals and I’m willing to suffer a bit to hit those goals.” Sounds good. You’re going to want to focus on calorie restriction, strength training, and moving more. Keep reading.

• Step #4: What Is the Best Workout Routine? (An Introduction to Strength Training)

Okay, now we’re getting down to the good stuff: 

Yup, eating better can help you lose weight.

Yup, any exercise is better than no exercise.

HOWEVER, if you want to keep yourself injury-free, build a physique you’re proud of (aka that “fit toned” look that everybody is after), AND get better at whatever fun activities you picked in Step #3,…

There’s a component that needs to be incorporated into your life:

Strength training .  

There are so many benefits to strength training , it’s ridiculous.

100% of people, no matter their age, gender, or size should be doing SOME kind of strength training in some capacity.

And please don’t worry – you will NOT get too bulky – unless that’s what you want .

Here are 4 reasons why strength training makes every part of life better and will help you get in shape :

• Your body is forced to burn extra calories to rebuild muscle. This ‘afterburner’ effect of increased calorie burning lasts for 24-48 hours, which means 30 minutes of strength training will burn significantly more calories than 30 minutes of steady cardio. Efficiency ftw .
• You teach your muscles to become more resilient and “ antifragile .” From giving your kids a piggyback ride to playing frisbee to carrying groceries to walking up stairs, strength training makes you safer when doing everything.
• Strength training will make you better at any activity you picked in the above section for fun exercise. Yes, even THAT activity. Let’s just say your significant other wants you to strength train.
• Strength training builds the physique you want. It’s the best way to lose weight , it’s how to build muscle, and how to keep the muscle you have while burning the fat on top of the muscle.

So hopefully at this point, you’re all:

“ Steve you sly devil, I am INTRIGUED. But strength training doesn’t seem fun, and gyms intimidate me. ”

We cover this extensively in our “ Beginner’s guide to strength training ,” but I’ll cover it here too:

When I say “strength training,” I simply mean “moving your body in a way that your muscles must respond by getting stronger:”

Your muscles are introduced to outside stimuli (you pick up your kid, you do push-ups, you carry groceries, you do a squat, etc.), and they get “broken down” through use.

Over the next few days, they rebuild themselves stronger to prepare for more stimulus (a greater challenge).

By building up strength over time, it allows you to become more functionally strong and avoid situations like Mr. Potato Head here:

“Strength training” can take place in a gym or at your home, with your body’s weight or with free weights, in a box or with a fox. The ways to strength train are endless.

HATE gyms? You never have to go into one. Ever. Christina lost 50 lbs without a gym .

AFRAID of weight training?  You can train with just your body weight !

WANT to learn how to train in a gym? Check out our 6-level gym workout guide .

NOT SURE how to strength train and want guidance? Check out our online coaching program !

This does not need to be overcomplicated!

Start with two basic movements that you can do literally right now, even in your cubicle:

• Desk Push-Ups : 3 sets of 8
• Bodyweight Squats : 3 sets of 8

Boom, look at that! You just did strength training.

I promise you: get stronger with push-ups, squats, and learn how to do a pull-up , and you will be in better shape, and look better, than ever before.

So how do you get stronger ? Simple: “ progressive overload .” 

This might sound complicated, but it just means increasing the challenge by a tiny amount with each workout so your body has to work harder and adapt more each time.

And then one day, you’ll look in the mirror and say: “WHOA I HAVE MUSCLES WHEN DID THAT HAPPEN!?”

Coach Jim breaks down 8 different strategies for progressive overload in this video:

I have one final person I want to address: “But Steve, you nincompoop, I hate strength training.”

That’s not a nice name to call me, but fair enough!

Consider getting bit by a radioactive spider or finding a super-serum.

Otherwise, these five alternatives might pique your interest:

• Aerial silks.
• Gymnastics and Parkour .
• Handstands .
• Hiking with your kids.

STEP #4 TAKEAWAY: Start strength training today.

Pick a workout that doesn’t intimidate you and give it a shot! You can start TODAY.

• Brand new to strength training? No Gym? Do our Beginner Bodyweight Workout .
• Have a gym membership and want to train there? Read our “ how to train in a commerical gym !”
• Excited to try barbells and dumbbells?  Check out our Strength 101 serious.

You don’t HAVE to strength train, you GET to strength train.

Every time you work out, do ONE more repetition, one more push-up, or lift ONE pound heavier than last time.

What’s the best way to do more than last time?

Write down what you do ! Keep it simple. Write down your sets, reps, and weights. And then do one better next time.

If you’re wondering how many reps and sets you should start with, Coach Jim answers that right here:

• Step #5: Creating a Strength Training Workout Plan

Alright alright, you read the previous section, and you’re thinking:

• “Steve I heard training individual body parts like a bodybuilder is the best for muscle building.”
• “What about Stronglifts 5×5 or Starting Strength or CrossFit ?”
• “I hear I should ONLY do free weights, and machines are the devil!”

My thoughts: I don’t care HOW you strength train when you get started, or which beginning strength training program you pick:

If you want to follow a bodybuilder routine that uses lots of machines and isolation exercises, great!

If you want to train your left bicep and right butt muscle on Tuesdays and right tricep and left shoulder on Wednesdays and so on, go for it!

If you want to follow a workout DVD or follow bootcamp style stuff on YouTube, great.

Whatever gets you manipulating your body and learning the fundamentals of strength training , I’m for it.

As long as you’re enjoying it and getting results, keep doing what you’re doing.

And if you want a Beginner Strength Routine to follow, that’s cool too.

Here are the foundational philosophies we teach our online coaching clients :

#1 You’ll be healthier and see more well-rounded results  training with free weights and bodyweight exercises compared to machines.

Machines can be used when you’re rehabbing an injury or there’s no other options (you’re at a hotel gym, for example).

If you only want to train with machines? You do you. Here’s how to switch from machines to weights .

#2 Full compound movements will help you get strong and healthy in the most efficient manner:

• Barbell squats
• Bodyweight dips
• Overhead presses
• Bodyweight rows

Your body is a complex machine that uses all of your muscles in unison when you do physical activity.

Thus, it’s safer and more efficient to train with compound movements instead of isolated movements.

Here are 15 Circuit Training Routines that use these exercises.

#3 Keep it simple. If you make progress every week by picking up more weight or doing more reps , your body WILL transform like Optimus Prime.

But like, into a better version of you, not a robot:

#4 Barbell squats and deadlifts can change your life, like they changed Coach Staci:

#5 If you have more fun with a bodybuilder-style workout, or you like boot camp classes instead of weight training, that’s great!

If you’re healthy and happy and getting results, stick with it.

#6  Muscle confusion is totally not a thing.

STEP #5 TAKEAWAY : Pick A Strength Training Program! 

Here’s how to level up your strength training:

• Read our Strength 101 series , and learn to do squats, deadlifts, and presses.
• Afraid to train in a gym? Read this gym guide and follow the beginner gym workouts (or here’s how to build your own ).
• Pick a program:  Learn about the best strength training routines and exercises .
• Want form checks, guidance, and a custom workout each morning? Get a coach !

What’s that? You want to BUILD your own workout program?

Great! Here’s how to build your own workout routine .

If you want us to do the heavy lifting for you (HEYO), we have a killer online coaching program where we build the exact workout for you, including nutritional guidance, support, and accountability.

• Step #6: Focus Your Workout Plan on Specific Goals

Okay, now we’re getting down to the secret sauce that has transformed thousands upon thousands of lives at Nerd Fitness.

Don’t worry our secret sauce is low calorie, low carb, and keto-friendly. 

Here’s the scenario: you have a goal of losing 50 pounds, and after eating better and moving more…you actually start to lose some weight!

I’m so proud of you.

In fact, I just called your mom to tell her what a swell person you are. Nice lady.

Anyways, things are going well until you start to approach your goal weight (woo!) and encounter a divergent path:

• Path A: “I’m about to reach my goal weight! I can be done soon!”
• Path B: “I’m approaching my goal weight. What is my new body capable of?”

People who pick Path A always backslide and usually put the weight back on over the next few months and years. This is why most people are doomed to fail at losing weight permanently:

Temporary action = temporary results.

Now let’s talk about Path B? It’s the reason our coaching clients keep the weight off and continue to transform.

Consistent effort + progressive challenge = permanent improvement.

People on Path B ask themselves, “Now that I’ve lost this weight, what am I capable of? Let’s train for that!”

This is a distinct mental shift.

Exercise is no longer a means to an end.

There is no end.

Just like…

We encourage our Rebels to shift from weight loss goals to physical challenges (Like Double Dare , but with less Gak):

• “I’ve always wanted to do a  handstand , let’s start training to get better at those.”
• “I’ve always want to do train with gymnastic rings ! Let’s try that!”
• “I’ve always wanted to run a 5k , I will adjust my routine to become a stronger runner .”
• “I want to try Brazilian Jiu-Jitsu. I will sign up for a class!”
• “I’m gonna sign up for Swing Dancing so I can crush the dance floor at the next wedding I attend.”

WHY THIS WORKS:  By training to get better at a particular activity, you are triggering the same processes in your brain that makes us hooked on progressing in video games:

It’s why we say, “just one more level!” or “I bet I can do one more rep!” or “I can climb this new path that’s tougher than any path I’ve attempted before!”

STEP #6 TAKEAWAY: Shift from weight loss goals to physical challenges.

As you start to get in shape, updating your mindset can be a HUGE game-changer.

You spent all this work building a new body – take it out for a test drive and find out what you’re capable of!

Counterintuitively, the less you worry about your weight and the more you worry about your performance, the more likely you’ll be to build a body you’re proud of, that’s functional, and that you can keep, permanently.

As they say, “Appearance is a consequence of fitness.” 

If you want to dig more into skills and advanced physique stuff, read our post here: “ The ultimate guide to building any physique .”

Pick a skill, pick somebody farther along (more fit) than you to model yourself after, and adjust your training and nutrition to get better at that skill.

When you get better and better at these physical skills, your physique will start to improve as a side effect.

• Step #7: Have Healthy Expectations for Your Workout Plan

As we’re talking about physique and physical goals, I want to address something that is a major challenge for many people:

“Steve, I want to lose some weight, build some muscle, and also build up more endurance. I want to get strong and run a marathon but also look like a model.

Oh and get a six-pack. But I don’t want to be too bulky.

Can I do this in 6 weeks please?”

Here’s the truth: your body can only do so many things at once, and the three goals above will pull your body in three completely separate directions. 

If you’re not sure what are realistic goals, I have answers for you on BOTH questions (click each to learn more):

• “ How fast can I get fit and lose weight ?” 1-2 pounds per week of weight loss is a safe pace. Could be more or less depending on your starting weight, how you eat, and how you train.
• “ How fast can I build muscle naturally ?” 1-2 pounds of muscle gain per month is possible under optimal conditions for most. This could be more or less depending on your level of experience, how you eat, and how you train.
• “Can I do both at the same time?” As we point out in our article on “ gaining muscle and losing weight at the same time ,” it IS possible – but requires you to be really dialed in with eating enough protein , maintaining a slight calorie deficit, and heavy strength training .

Are those numbers in line with your expectations?  Do you wish you could get in shape faster ?

Of course you do. So do I!

For example, it took me 7 months of focused effort to lose 22 pounds safely and sustainably .

Surprisingly, by changing our timeline to be more realistic, we can make better progress than at any point in the past:

KEY TAKEAWAY #7 : Have realistic expectations!

Have the right expectations, and put your focus on the process.

You’ll get there when you get there – so just focus on what you can do today.

If you’re not sure if you should build muscle first or lose weight first, here’s my humble advice:

• Eat a SLIGHT caloric deficit. Strength train and move a lot.
• Eat enough protein and train heavy to lose fat and keep your muscle .
• Do this until you get down to a low enough body fat percentage (10-11% for men, 17-18% for women).
• Now, increase your caloric intake slightly. Build strength and muscle until you’re at your desired size.
• Decide now if you want to reintroduce cardio, cut more fat, or keep getting bigger.

I love sharing stories on Nerd Fitness of REAL people, with real struggles, that found the perfect program that fit THEIR lifestyle, like Christina above . 

These are not people with superior genetics. They’re not on steroids, nor are they choking down supplements ( Most supplements are a waste of money ).

The success stories in our community work full-time jobs, have kids, friends, and nerdy hobbies.

Some are single moms .

But they found a workout program that works for their life situation:

Some of them are powerlifters .

Some of them train at home with no equipment .

Some of them run 5ks .

As you are starting to get yourself into better shape , who you associate with is almost as important as how you train.

Sounds ludicrous (did I just make you yell, “Luda!”?), but it can be the difference between long term success and long term floundering. And not the cute kind.

They say you are an average of the 5 people you associate most with.

Think about your roommates, significant other, friends, and coworkers:

Are they people who have succeeded in the way you want to succeed, support you on your journey, can answer questions you might have, and make you want to continue being better?

Or are they people who ask you to skip your workouts, make fun of you for waking up early to train on a Saturday morning, and enable you rather than support you?

The more time you can spend with Group A people, the more likely you’ll be to stay on target and make progress.

As you are getting better at a skill, do whatever you can to hang out with people who are good at that skill!

• Like running and want to get better at running ? Join or start a running group!
• Want to take powerlifting more seriously? Hire a personal trainer or join a powerlifting club.
• Want to be better at handstands ? Try joining an adult gymnast class!
• Want to look like CrossFit athletes ? Great! Join the cult! I kid, CFers, you’re good in my book 🙂

If you don’t have people in your life that are making you better, consider hiring a coach or instructor or joining a class to help you push yourself even farther and stay accountable!

And I’m not telling you to fire your friends, but you might need to make sacrifices like Katniss until you’re better equipped to stand up for your new healthy lifestyle when they want you to come back to the dark side!

Nerd Fitness helps people with workouts and eating better, sure.

But I believe we get permanent results for people because we do our best to foster the most supportive community on the internet.

Many of our success stories have 1-on-1 instruction from our Online Coaching Program , while some come from our self-paced courses in NF Prime .

And others? They read the free articles on Nerd Fitness and helped themselves stay on target!

It comes down to learning from and interacting people who are just like you, or who are people that you want to be like when you “grow up” (get in shape)!

Click on each image to learn their full story:

STACI THE POWERLIFTER:

ANTHONY THE IT PROFESSIONAL:

And me?  I started with karate as a kid. Then cross country running in high school. Then bodybuilder style training in college. Then it was bodyweight training.

And now? Powerlifting and gymnastics! It’s how I went from Steve Rogers to Captain America , and then leaned out .

STEP #8 TAKEAWAY : Surround yourself with people that push you to be better.

You need people in your life that are pushing you to be better.

If you don’t have those people already, consider joining a club or class in your community. You might just make new lifelong friends!

And if you want to be at the top of your game in a particular skill or activity, you might need to hire a trainer , coach, or an online personal trainer that knows your situation specifically.

In addition to our paid private communities , we ALSO have a free Message Board community that is thriving!

We’d love to have you be part of OUR online community!

Step 9: Tracking the Results of Your Workout Plan

“Thanks Steve, but that was a lot. What do I do now?”

Let me recap Steps #1-#8:

Depending on where you’re at in life, and how much weight you need to lose, you might be satisfied with just Steps 1, 2, and 3 for the next few years.

That’s awesome!

And if you’re ready to do more than that, we’re here for ya too.

If you’re looking for me to actually tell you what to do, I would suggest the following:

Here’s a strategy optimized for effortless awesomeness, happiness, and look-good nakedness :

• Strength train twice per week: squats, pushups, and pull-ups.
• Do fun activity 1-2x per week.
• Walk when you can.
• Focus on your nutrition.

I would start there, and then do two things after 30 days:

#1) Track your compliance to see if you actually did the workouts!

Did you go for walks, strength train twice per week, and do a fun activity? You can track this on your calendar or in a notebook.

• Yes? Great! Move on to question 2.
• No? Great! You learned you tried to do too much. Do less and repeat for another 30 days.

#2) Measure if you got closer to your goal weight/skills/physique?

Are you healthier, happier, and more confident?

• Yes? Great! Keep doing what you’re doing!
• No? Great! That strategy didn’t work. Track your food intake, adjust your diet. Repeat.

“Steve that’s still not specific enough. I want you to tell me, for my exact situation, what to do every single day to reach my goals. Oh and hold me accountable. K thanks.”

I’m not clairvoyant or omniscient (…yet), so in the meantime, you can check out our really fun  1-on-1 Online Coaching Program .

Your Coach (a member of Team NF we’ll match you with based on your needs) will get to know you, your goals, and your challenges, and develop a workout plan that’s specific to not only your body type, but also to your schedule and life.

Click the image below to schedule a free call to see if we’re a good fit for each other!

I don’t care whatever path you pick, be it our coaching, NF Prime , or if you just read the free stuff on Nerd Fitness and never buy anything!

I just want to help you get results, feel better about yourself, and stop struggling to make exercise consistent.

So let’s hear it. Where are you on your path to finding your perfect workout program!?

Tell me what your goals are. I’d love to hear about what you’re working on.

Which step are you on? Stuck on Level 3? What are the activities you LOVE/HATE?

What program are you following? Do you have a question on what to pick?

What have you found works for you, and what DIDN’T work for you?

Leave a comment and share your story with your fellow rebels!

PS:  If you want a blueprint for your own “perfect workout” – one that customizes to your own experience level – check out NF Journey.

Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).

Try your free trial right here:

photo sources: Reiterlied Biking on the Lake , Reiterlied To The Lofoten Islands and Back Again 8/16 – Hooray for the blue sea! , clement127 Amazing playground: bicycles and football , clement127 Eurobasket 2015 , Legozilla treadmill , themofoit:  Stormtrooper Pushups ,  beach , road split , egg , runner

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6 Weeks to Fitness for Absolute Beginners

Verywell / Ryan Kelly

Whether you've taken a long break from exercise or you're just getting started, this six-week program is the perfect place to begin. You'll establish an exercise routine with simple, straightforward workouts that progress from week to week.

The workouts provided are only suggestions and won't work for everyone. You can modify them as needed to fit your fitness level, schedule, and preferences.

Prepare for Your Workouts

Before you get started, there are a few key points to make sure you have addressed:

• Consult with your healthcare provider. You should always talk to your doctor before starting or intensifying a workout routine, especially if you have any injuries or health conditions.
• Gather your equipment . For the strength workouts, you'll need home workout equipment like dumbbells, an exercise ball, resistance bands , a medicine ball , and a mat. If you're new to strength training, make sure that you familiarize yourself with the basics and know how to choose the right weight.
• Record your vital statistics . This information will be especially important if you want to track weight loss progress.
• Prepare for your workouts . The cardio workouts are designed to be done on any cardio machine or outside. If machines aren't your thing, you can substitute your own workouts (videos, classes, outdoor exercise, etc.) or choose something else you enjoy.

Focus on Monitoring Intensity

Intensity is an important aspect of your cardio workouts. Monitoring intensity can help you learn how your body feels during different activities. You can monitor intensity in several ways, including:

• The Talk Test
• Monitoring Your Heart Rate

Your goal this week is to focus on the intensity of your workouts . During each cardio workout, use one of the methods above to track how you feel and match your Perceived Exertion to the suggested levels.

Most workouts will be at a moderate level , which means you'll be just out of your comfort zone but not huffing and puffing. Pay attention to how you do this week to get a sense of your exercise intensity.

Day 1: Cardio, Strength, and Stretch

These workouts are short and simple and should take you 35 to 45 minutes.

• Workout 1 : Beginner cardio — Length : 20 minutes
• Workout 2 : Basic strength — Equipment Required : Light dumbbells, an exercise ball or chair, and a mat— Length : 10 to 15 minutes
• Workout 3 : Soothing stretch

Day 2: Walking and Stretch

Today, you don't have a structured workout schedule to follow, but a simple walking workout and a seated stretch to relax your shoulders, neck, and back.

• Workout 1 : Take a brisk 10-minute walk
• Workout 2 : Seated stretch  

Day 3: Cardio, Strength, and Stretch

Today your schedule is the same as Day 1 but with a new cardio workout. Today, you'll choose either a 13-minute walking workout or a 10-minute cycling workout, but feel free to combine the workouts if you want something longer. 

• Workout 1 : Beginner walking or cycling — Length : 10 to 13 Minutes
• Workout 2 : Basic strength— Equipment Required : Light dumbbells, an exercise ball or chair, and a mat— Length : 10 to 15 minutes

Day 4: Active Rest

There's nothing on your schedule today, but try to stay active by taking breaks, walking, stretching, and moving. Here are a few ideas:

• Sit on an exercise ball while watching TV
• Take the stairs at least 3 times
• Use your lunch break to take a 10-minute walk
• Walk the dog for an extra 5 minutes

Day 5: Walking and Stretch

• Workout 2 : Seated stretch— Length : 5 to 10 minutes 

Day 6: Cardio, Strength, and Stretch

• Workout 1 : Beginner cardio— Length : 20 Minutes
• Workout 3 : Basic stretch

Week 2 brings some small changes that will help you slowly progress. You'll have new, longer cardio workouts and you'll be doing an added set of each exercise during your strength training workouts. 

You can modify the workouts to fit your fitness level, schedule, and goals. Listen to your body and take extra rest days as needed.

Focus on F.I.T.T.

• Frequency . This week, you'll be doing cardio 3 times and strength training 3 times, which follows the basic exercise guidelines for improving your health. You'll gradually add more frequent exercise as you progress through the program.
• Intensity. During the first few weeks, you'll focus on achieving moderate intensity—about a Level 5 to 6 on the Perceived Exertion Scale . As you progress through the program, you will gradually change the intensity levels of your workouts with interval training and other techniques.
• Time . Your workouts started at about 10 to 20 minutes. Each week, you will gradually add time to your workouts to build endurance and help you burn more calories.
• Type . It's important to do activities you enjoy, but you also want to cross-train and mix things up to keep both your body and mind engaged. You'll choose new activities to add to your routine later in the program.

This week, your focus is on the F.I.T.T. principle, which guides us in setting up workout programs. This principle includes:

When you workout at a sufficient intensity, time, and frequency, you'll start to see changes in your weight, body fat, endurance, and strength. Once your body adjusts to your current FITT levels, you'll need to manipulate one or more of them—and this program will help you learn how to do that.

Your cardio workout this week builds on last week's basic workout by adding 5 minutes. Your strength workout is the same, but you'll do 2 sets of each exercise with a brief rest in between. 

• Workout 1 : 25-minute cardio
• Workout 2 : Basic strength— Equipment Required: Light dumbbells, an exercise ball or chair, and a mat— Length : 2 sets of each exercise, 10 to 20 minutes

You'll do your walking workout with an added 5 minutes today and finish up with the seated stretch for the back, neck, and shoulders.

• Workout 1 : Take a brisk 15-minute walk
• Workout 2 : Seated stretch

Your new cardio workout involves interval training with any machine or activity of your choice.

• Workout 1 : Basic intervals — Length : 21 minutes
• Workout 2 : Basic strength— Equipment Required : Light dumbbells, an exercise ball or chair, and a mat— Length : 2 sets of each exercise, 10 to 20 minutes

There's nothing on your schedule today, but try to stay active by taking breaks, walking, stretching, and moving. Here are some ideas:

• Do crunches or pushups while you watch TV
• Play an active video game like the Wii Fit Plus
• Stretch for a few minutes before bed
• Workout 1 : 25-Minute cardio
• Workout 2 : Basic strength — Equipment Required : Light dumbbells, an exercise ball or chair, and a mat— Length : 2 sets of each exercise, 10 to 20 minutes

This week, you'll see some big changes in your schedule. You'll be upping the ante by splitting your cardio and strength workouts, giving you 3 days of cardio and 2 days of strength training.

By splitting your workouts, you can give more energy to each routine, which can help improve your performance and do more with your exercise time.

Focus on Tracking Progress

One of the most important things you'll do on your exercise journey is to track your progress. Knowing where you are and how you're improving is essential for staying motivated and knowing you're on the right track. Here are a few suggestions:

• Health improvements. Exercise can do more for you than just help you lose weight. It can also improve your health . You might sleep better, have more energy, or feel like your daily tasks are easier. Think about what you'd like to improve (e.g., being able to walk up the stairs at work without passing out, being able to play with your kids or grandkids without getting tired, etc.) and make a note of it in your weekly checklist. Each week, check to see how far you've come.
• Strength and endurance. It's motivating when you see and feel yourself getting stronger. Keeping track of how many sets, reps, and how much weight you're using each week can tell you if you're getting stronger. You might also notice exercises are getting easier.
• Weight loss. Weight loss is another common gauge of how you're doing with your workout, but remember that weight loss is often slower than you might expect. It may even take weeks or months to see significant changes. Weighing yourself,  taking your measurements ,  getting your body fat tested , and/or noticing how you look or how your clothes fit can help you keep track of your progress.
• Workouts completed. You might decide to focus less on the results and more on your fitness journey. Setting a goal to complete a certain number of workouts each week can help you stay focused on the process while celebrating your accomplishments.

Day 1: Cardio and Stretch 

Today's cardio workout builds on previous workouts, taking you up to 30 minutes of continuous exercise. 

• Workout 1 :  30-minute cardio
• Workout 2 :  Stretch with bands

Day 2: Total Body Strength and Yoga 

Today's strength training workout offers more exercises than previous workouts, which means more intensity and challenge. For this workout, you'll perform 2 sets of 15 reps of each exercise, resting 20 to 30 seconds between sets. 

• Workout 1 :  Total body strength — Equipment Required : Dumbbells, a barbell (substitute dumbbells if needed), a step or bench, an exercise ball, and a resistance band— Length : 2 sets of 15 reps, 30 to 45 minutes
• Workout 2 :  10-minute yoga (optional)

Day 3: Active Rest 

There's nothing on your schedule today, but stay active by taking breaks, walking, stretching, and moving. Here are a few ideas:

• Walk around the house every time a commercial comes on during your favorite TV show
• Walk 2 laps around the parking lot at work before you start your day
• Wear a  pedometer  throughout the day and try to get at least 5,000 steps

Day 4: Interval Cardio and Stretch 

Today's new interval workout increases your workout time to 25 minutes and it also takes you a little further out of your comfort zone. 

• Workout 1 :  Interval cardio — Length : 25 minutes

Day 5: Total Body Strength 

• Workout 1 :  Total body strength — Equipment Required : Dumbbells, a barbell (substitute dumbbells if needed), a step or weight bench, an exercise ball, and a resistance band— Length : 2 sets of 15 reps, 30 to 45 minutes

Day 6: Cardio and Stretch 

You get a breather this week to take some time to settle into your new workout schedule. You'll do the same workouts as last week with no new routines, challenges, or changes.

Give yourself time to master the exercises, get into the habit of showing up for your workout, and reflect on how the routine is working for you.

Focus on Rewarding Yourself 

Staying motivated to exercise isn't always easy, but rewarding yourself for accomplishing your goals can help. This week, your goal is to figure out how to reward yourself. Here are a few suggestions:

• Download new music
• Plan a future trip or adventure
• Schedule a massage, facial, or other spa treatment
• Spend some time doing your favorite activity
• Take some time to read a book, listen to music, or relax

How will you reward yourself this week? Plan it now so you can look forward to it all week long.

Day 1: Cardio and Stretch

Day 2: total body strength.

• Workout 1 :  Total body strength — Equipment Required : Dumbbells, a barbell, a step or weight bench, an exercise ball, and a resistance band— Length : 2 sets of 15 reps, 30 to 45 minutes

Day 3: Active Rest

There's nothing on your schedule today, but you can stay active by:

• Declaring a "no TV" night and play games with your family
• Seeing how many activities you can do today without sitting down
• Sitting on an exercise ball while working on the computer 
• Taking a 20-minute walk

Day 4: Interval Cardio and Stretch

• Workout 1 : Interval cardio
• Workout 2 : Stretch with bands

Day 5: Total Body Strength

• Workout 1 : Total body strength— Equipment Required : Dumbbells, a barbell, a step or weight bench, an exercise ball, and a resistance band— Length : 2 sets of 15 reps, 30 to 45 minutes

Day 6: Cardio and Stretch

• Workout 1 : 30-minute cardio

You're getting to the end of the program, and after last week's rest, you're increasing the challenge this week with brand new workouts and a bonus exercise day. You'll be exercising 6 days this week (though you can always take an extra rest day if you need it).

Focus on Stress Relief

This week, focus on your stress levels. Specifically, how stressed are you, and are your workouts helping relieve some of that stress? Whether you're doing intense cardio or a relaxing stretch, exercise may help relieve tension, improve your concentration, and give you the energy to accomplish more each day.

How do you feel after your workouts? Do you feel energized and ready to face the day? If so, you're on the right track. If you feel drained, that can be a sign that you're doing too much and may need more rest. 

Day 1: Cardio Medley and Stretch

Today's cardio workout takes you through a 40-minute routine using a treadmill, an elliptical trainer, and a stationary bike. 

• Workout 1 :  Cardio medley — Equipment Required : Treadmill, an elliptical, and stationary bike (or any 3 cardio machines)
• Workout 2 : Basic stretch

Day 2: Total Body Supersets and Yoga

Today's strength workout takes you to the next level with new (and tougher) exercises and a brand new format that adds intensity and saves time.

• Workout 1 :  Total body supersets — Level : Beginner/Intermediate— Equipment Required : Barbell (can sub dumbbells here if needed), various weighted dumbbells, a step or bench, and an exercise ball— Length : 40 to 60 minutes
• Workout 2 :  Morning and evening yoga

There's nothing on your schedule today, but try to stay active as much as you can by taking breaks, walking, stretching, and moving.

Today, you get a brand new interval cardio workout that involves both hills and sprints to push the intensity to a Level 8 on the Perceived Exertion Chart.

• Workout 1 :  Interval cardio — Length : 30 minutes
• Workout 2 : Seated stretch

Day 5: Total Body Supersets

• Workout 1 :  Total body supersets — Equipment Required : Various weighted dumbbells, a step or platform, barbells, and an exercise ball— Length : 40 to 60 minutes

Today's workout is simple and straightforward, moving between Levels 5 and 6.

• Workout 1 : Cardio endurance Workout 2 : Stretch with bands

Day 7: Bonus Cardio

This week, you're increasing the challenge by adding a bonus cardio workout. Choose any activity and work at a steady, moderate pace for at least 20 minutes. 

Congratulations on making it this far! It isn't easy to start an exercise program, and it's even harder to sustain it. You've done just that by sticking with the program.

You're wrapping up this week with the same schedule and workouts you followed last week.

Focus on What's Next

It's important to maintain the momentum you've worked so hard to create. One way to do that is by thinking about what's next. You can continue with the same routine or you can change up your workout or learn about exercise progression .

• Workout 1 : Cardio Medley— Equipment Required : Treadmill, elliptical, and stationary bike (or any 3 cardio machines)— Length : 40 minutes
• Workout 2 :  Basic stretch

Even though there's nothing specific planned today, get creative about finding ways to stay active throughout your day.

• Workout 1 :  Interval cardio Workout 2 : Seated stretch
• Workout 1 : Total body supersets— Equipment Required : Dumbbells, a step, barbells, and an exercise ball— Length : 40 to 60 minutes
• Workout 1 : Cardio Endurance— Length : 35 minutes
• Workout 2 : Stretch with Bands

Stick with the same bonus cardio you did last week, or choose something new.

Romero SA, Minson CT, Halliwill JR. The cardiovascular system after exercise .  J Appl Physiol (1985) . 2017;122(4):925-932. doi:10.1152/japplphysiol.00802.2016

Spees CK, Scott JM, Taylor CA. Differences in amounts and types of physical activity by obesity status in US adults .  Am J Health Behav . 2012;36(1):56-65.

Ruegsegger GN, Booth FW. Health benefits of exercise .  Cold Spring Harb Perspect Med . 2018;8(7):a029694. doi:10.1101/cshperspect.a029694

Koliaki C, Spinos T, Spinou Μ, Brinia Μ-E, Mitsopoulou D, Katsilambros N. Defining the optimal dietary approach for safe, effective and sustainable weight loss in overweight and obese adults .  Healthcare (Basel) . 2018;6(3):E73. doi:10.3390/healthcare6030073

Strohacker K, Galarraga O, Williams DM. The impact of incentives on exercise behavior: a systematic review of randomized controlled trials .  Ann Behav Med . 2014;48(1):92-99. doi:10.1007/s12160-013-9577-4

Childs E, de Wit H. Regular exercise is associated with emotional resilience to acute stress in healthy adults .  Front Physiol . 2014;5:161. doi:10.3389/fphys.2014.00161

By Paige Waehner, CPT Paige Waehner is a certified personal trainer, author of the "Guide to Become a Personal Trainer," and co-author of "The Buzz on Exercise & Fitness."

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The Best Beginner Workout Plan To Start Your Fitness Journey

This is your first step into a larger, fitter world..

Best Beginner Workout Plan

• How To Progress
• Sets and Reps
• Workout Splits

Nothing worth having comes easy. This is as true in your career as it is in the gym — the latter of which can be extremely daunting if you’ve never been before.

If you’re new to exercise, hitting the gym can easily become overwhelming. After all, there are dozens if not hundreds of machines, free weights , cardio equipment , stretching tools, and more scattered around. Where do you even start?

A bit of planning and structure can make fitness less frightening and more fun. Instead of worrying over what you should be doing, how much of it, or for how long, a good beginner workout plan removes the guesswork and lets you focus on what matters; putting in the actual work. This guide has everything you need to get started, no matter your goal.

Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice . When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.

All fitness enthusiasts, from recreational gym rats to full-time athletes, follow some sort of pre-programmed structure. Periodization , as it’s known, refers to the organizational design of a workout plan that ensures you’re moving toward your goals, not away from them. 

You don’t need to commit to exercise every day to see results, especially as a beginner. In fact, a good three-day plan is more than enough.

You can perform these three workouts however you like over the course of a week, but remember to include at least one day of rest between workouts . For example, a common schedule is to exercise on Monday, Wednesday, and Friday.

The Workout

You may have very specific goals in mind when deciding to get active, ranging from losing weight to regaining some day-to-day mobility or building muscle .

[Read More: The Best Full-Body Bodybuilding Workout for Beginner to Advanced Lifters ]

Regardless, your best bet as a beginner is to start general, developing several athletic qualities like flexibility and strength, and then get specific later on. As such, this plan is designed to improve multiple dimensions of fitness at once.

Day 1 

• 5 minute cardio warm-up
• Goblet Box Squat : 3 x 8
• Assisted Pull-Up : 2 x 10
• Incline Push-Up : 2 x 10
• Plank : 3 x 15 seconds
• 15-20 minutes of low-intensity cardio
• Kettlebell Swing : 3 x 15
• Stretching (3 rounds, 30 seconds each)
• Cat-camel stretch
• Pigeon pose
• Child’s pose
• Kneeling hip flexor stretch
• Butterfly stretch
• 5-minute cardio warm-up
• Dumbbell Row : 3 x 8
• Barbell Bench Press : 3 x 8
• Romanian Deadlift : 2 x 12
• Box Jump : 3 x 5

How To Progress Your Workout

Here’s the deal: As a beginner, you’re going to make progress faster than you might expect (as long as you’re putting in real effort). However, that doesn’t mean that gains flow freely to ever. As you become more acclimated to the demands of exercise, you’ll need to get crafty about your workouts and incrementally increase the difficulty over time. ( 1 )

This is known as progressive overload , and it needs to be the backbone of your workout plan long-term. Here are three simple ways to progress your workouts, organized by general priority:

This one applies solely to resistance training, but is the most straightforward method of employing progressive overload. If you’re performing an exercise that you can load with additional weight, such as a barbell exercise , you should strive to work with slightly heavier weights over time. 

[Read More: The 15 Best Shoulder Exercises For Building Muscle ]

This doesn’t mean you need to slap on 20 extra pounds every week, but you should aim to make small jumps in resistance over time. 

Add Sets or Reps

If you can’t increase the amount of weight you’re lifting, your next best option is to beef up the amount of work you perform. That is, your “ training volume .” The most practical way to do this is to increase the number of repetitions you perform during a set of a given exercise, or add another set altogether.

Reduce Your Rest Times

Another way to amp up the difficulty of your workouts and drive progress is to increase the density of your sessions. Which is to say adjusting the ratio of work to rest you perform. 

[Read More: 5 At-Home Workouts for Strength, Muscle Growth, Power, and More ]

Almost all physical activity requires brief rest intervals so you can recover for another bout of effort. Over time and as your fitness improves, you should be able to slowly chip away at these “down” periods. Resting for one and a half minutes instead of two minutes shortens your session without removing any of the actual work. 

Change Exercises

Generally speaking, being a chronic “exercise hopper” is a bad thing. Adapting to any physical stressor takes time, and if you don’t give an exercise in your workout plan a fair shot, you might never find out if it’s productive for you.

That said, some scientific research has demonstrated the power of novelty when it comes to exercise. Put simply, rotating through a series of similar movements that work the same muscles may be more effective at creating progress than sticking with the same exercises for months on end. ( 2 )

[Read More: The Best Online Workout Programs For Coaching, Cardio, Value, And More ]

This doesn’t mean that you should change your workout plan on a weekly (or even monthly, necessarily) basis. However, if you’re a few months into your current routine and feel like progress is slowing down, it may be time to change up what you’re doing. 

Sets and Reps Explained

Almost all physical exercise that isn’t cardiovascular endurance training is organized by sets and reps . A “rep” is a single repetition of a given exercise; think curling a dumbbell up and lowering it back down again. A “set” is a cluster of repetitions performed back-to-back with no rest in-between.

The set-rep notation you’ll see most commonly is “[sets] x [reps]”. For example:

• Biceps Curl : 3 x 8

This prescription would instruct you to perform eight biceps curls back-to-back, rest for a minute or two, and then repeat it twice more. 

Workout Splits Explained

Workout splits have nothing to do with ballet, yoga, or gymnastics — unless you’re training for flexibility, of course! A “split” is a colloquial term for the general organization behind a workout program .

In real-world terms, splits define the number of days you hit the gym and what you do on those days . For example, a three-day workout split involves exercising thrice per week. People will also commonly design splits around training specific muscle groups (prevalent in bodybuilding) or anatomical functions (think pushing and pulling).

[Read More: Best Treadmills For Streaming, Folding, Running, And More ]

There are also full-body splits, which entail performing a variety of exercises for your entire body multiple times throughout the week. These principles apply to all forms of physical activity: You can have a workout split that contains cardio, stretching, sport-specific practices, and so on. Splits are simply your schedule. 

Beginner Workout Tips

When it comes to separating an average workout from an exceptional one, the devil’s in the details. Getting yourself into the gym or off the couch is half the battle, though. Once you’ve committed to taking the plunge, put these simple tips into practice to enhance your results: 

Start Slowly

The fastest runners in the world didn’t start their training with sprints; they started with jogs. To be successful in any athletic endeavor, especially if you’re new to physical activity, you’ll need to pace yourself. After all, you have to crawl before you can walk.

[Read More: The 15 Best Home Gym Machines ]

In real-world terms, this looks like selecting very easy weights during your first few sessions. Don’t be afraid to take ample rest time between sets, or ask a staff member at the gym to advise you on proper technique rather than trying to wing it on a complicated exercise. 

Dress Appropriately 

The saying “look good, feel good” absolutely applies to the gym. Not only will appropriate gymwear help wick sweat and cool your body, you’re more likely to put in a higher amount of effort during your workouts if you’re rocking a killer outfit. 

Bring Music (Or a Friend)

As it turns out, your favorite tunes are good for more than jamming out on the drive to the gym. There’s some interesting science behind auditory stimulation and exercise performance.

[Read More: The Gymgoer’s Guide to Whey Protein ]

Namely, some data has shown that listening to music during exercise can improve pain tolerance, increase motivation , and even boost your strength in some cases. ( 3 )( 4 ) A similar idea applies to working out with a partner. You’ll have a reliable and trusted spotter to help you stay safe while you train, and you’ll also have someone to trade motivation with on your journey. 

Don’t Aim for Perfect

One of the worst things you can do as a beginner on their fitness journey is to obsess over “optimal.” In almost all cases, simply making it into the gym at all is a victory, and will get you closer to your goals than not going at all out of fear of not doing things properly.

When you’re starting out, don’t be afraid to head into the gym and do things wrong . You won’t master a new exercise during your first session, and that’s okay. Over time, many slightly-less-than-perfect sessions will get you much further than a few “perfect” workouts. 

If you’re still wondering about working out, we’ve got you covered. Check out these common questions, answered for your convenience:

What is a good beginner workout routine?

Realistically speaking, a good beginner workout routine is one that you find enjoyable and can stick to. The perfect workout plan doesn’t exist, and forcing yourself to partake in a type of activity you detest isn’t sustainable.

That said, most beginners should focus on exercising between two and four days per week, performing a combination of different activities including strength training , cardiovascular exercise, and stretching or balance-focused drills.

How many days should a beginner workout be?

One of the best parts of being a beginner on your fitness journey is that you can get a lot out of a little. As in, you need very little physical training to make substantial progress as long as you put in real effort.

Most beginner workout routines consist of two to four days of planned activity. That three-day sweet spot ensures that you’re moving regularly, but also have ample time to rest and recover as you adjust to the demands of exercise.

What are the benefits of working out?

The list of benefits of working out is almost endless. Physical activity is demonstrably and consistently associated with improved health markers like mood, blood pressure, heart rate, body composition , joint stability, and much, much more. ( 5 ) Exercise is, indisputably, the most effective non-medical care you can provide to your body throughout life.

More Training Content

• The Ultimate Guide to Building Your Own Bodybuilding Workout Plan
• How to Balance Running and Strength Training, No Matter Your Goals
• Build Muscle Anywhere With These At-Home Workouts
• Williams, T. D., Tolusso, D. V., Fedewa, M. V., & Esco, M. R. (2017). Comparison of Periodized and Non-Periodized Resistance Training on Maximal Strength: A Meta-Analysis. Sports medicine (Auckland, N.Z.), 47(10), 2083–2100. 
• Fonseca, R. M., Roschel, H., Tricoli, V., de Souza, E. O., Wilson, J. M., Laurentino, G. C., Aihara, A. Y., de Souza Leão, A. R., & Ugrinowitsch, C. (2014). Changes in exercises are more effective than in loading schemes to improve muscle strength. Journal of strength and conditioning research, 28(11), 3085–3092. 
• Silva, N. R. D. S., Rizardi, F. G., Fujita, R. A., Villalba, M. M., & Gomes, M. M. (2021). Preferred Music Genre Benefits During Strength Tests: Increased Maximal Strength and Strength-Endurance and Reduced Perceived Exertion. Perceptual and motor skills, 128(1), 324–337. 
• Thakare, A. E., Mehrotra, R., & Singh, A. (2017). Effect of music tempo on exercise performance and heart rate among young adults. International journal of physiology, pathophysiology and pharmacology, 9(2), 35–39.
• Ruegsegger, G. N., & Booth, F. W. (2018). Health Benefits of Exercise. Cold Spring Harbor perspectives in medicine, 8(7), a029694. 

Featured Image: Jono Erasmus / Shutterstock

About Jake Dickson, NASM-CPT, USAW-L2

Jake is a graduate of the University of North Carolina at Wilmington with a B.S. in Exercise Science. He began his career as a weightlifting coach before transitioning into sports media to pursue his interest in journalism.

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BarBend is an independent website. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. BarBend is the Official Media Partner of USA Weightlifting.

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Effective 7-Day Workout Routine

Erin is a freelance journalist who primarily covers topics related to health and wellness, maternal mental health and parenting. Her work has appeared in The Atlantic, Huffington Post, Baby Center, Romper and more.

Grace Wade is an associate editor for Health.com. While her work covers a wide range of science and health topics, she has a particular interest in nutrition, mental healthcare, the wellness industry, and the relationship between the environmental and public health. Prior to Health, Grace was an associate editor at Insider where she spent the majority of her time trying to hack Google's algorithm. She is also a fact-checker and contributor for Popular Science. When she's not working, Grace can typically be found exploring Brooklyn or hiking mountains with her film camera. Grace holds a dual degree in journalism and science in human cultures from Northwestern University with a concentration in environment, science, and society.

• Workout Schedule

Monday: Cardio

Tuesday: lower body, wednesday: upper body and core, thursday: active rest and recovery, friday: lower body with a focus on glutes, saturday: upper body, sunday: rest and recovery day.

• Don't Forget Nutrition

You'll want to find a well-balanced workout routine you can stick to to reap the benefits of physical activity. The benefits of having a regular workout plan include boosting your mood, decreasing your heart disease risk, and helping with sleep. The key to an effective workout plan is to challenge your body and engage your mind by adding various forms of exercise like cardio, full-body exercises, stretching, and weightlifting.

The Centers for Disease Control and Prevention (CDC) advises at least 150 minutes of moderate-intensity physical activity per week, which is 30 minutes per day, five days per week. The CDC also recommends two days of muscle-strengthening activities.

Your workout routine depends on your goals, such as building muscle and gaining strength. Here's a sample weekly workout schedule by Jacklyn Romano, CPT , a certified physical therapist based in New Jersey, and Sharon Gam, PhD , a certified personal trainer and health coach, to help you figure out your goals and get started.

Ivan Gener / Stocksy

Workout Schedule 

Romano and Gam designed this seven-day workout plan that will help you develop a regular exercise routine. Here's what each day of the schedule entails:

• Tuesday: Lower body
• Wednesday: Upper body and core
• Thursday: Active rest and recovery
• Friday: Lower body with a focus on glutes
• Saturday: Upper body
• Sunday: Rest and recovery

Warming Up and Cooling Down

Spend five to 10 minutes warming up before each workout to prevent injury. Try doing dynamic stretches, such as butt kicks and high knees, to get the blood flowing to your muscles and move your joints. End your workout with a cool down by stretching your muscles or taking a slow walk to safely bring your heart rate back to normal.

Upper/Lower Splits

You'll do four muscle-strengthening sessions in this sample workout plan:   two upper-body and two lower-body days per week.   Stick to the same exercises for each of those workouts, gradually boosting the weights and reps as you grow stronger.

Progressive Overload

Romano recommended progressive overload , or doing the same exercises but challenging yourself with heavier weights or more reps. Start with 10 reps for three sets, with a minute of rest between each set for each exercise.

Ten reps is the ideal range for a beginner, said Romano. You might compromise your form if you go over, and you will not become as familiar with the move if you go under. The key is to increase your weight if an exercise feels too easy so you can challenge your muscles.

The Importance of Stretching

Many people often skimp on stretching. Flexibility , however, is key for maintaining the range of motion in your joints and preventing injuries.

Hold each of the following stretches for 30 seconds and then repeat on the opposite side:

• Calf stretch: Steady yourself against a wall, flexing your right foot upward so your toes rest against the wall. Move closer to the wall until you feel a stretch.
• Hamstring stretch: Lie down on the floor next to a wall. Raise your right leg, resting your heel against the wall. Straighten your leg until you feel a stretch.
• Hip flexor stretch: Place a towel under your left knee, kneeling on the floor. Place your right foot in front of you, bending your right knee. Shift your hips forward until you feel a stretch, placing your weight onto your right leg.
• Shoulder stretch: Hold your right arm over your chest with your left arm.
• Quad stretch: Steady yourself by holding on to a wall or the back of a chair. Grab your right ankle, pulling your heel up and back to your butt. Keep your knees pressed together.

Aim for at least 30 minutes of aerobic activity , such as biking, jogging, running, and walking. The CDC recommends that you aim for moderate intensity, meaning a heart rate between 64% and 76% of your maximum heart rate. You'll be able to hold a conversation while exercising. Vigorous intensity, in contrast, means that you can only say a few words without pausing.

A good rule of thumb for finding your maximum heart rate is subtracting your age from 220. Your maximum heart rate would be 175 beats per minute (bpm), for example, if you are 40. You'll aim for a heart rate between 112 bpm and 133 bpm.

Steady-state cardio (endurance workouts) improve the stamina of your heart and lungs and reduce the risk of diabetes, heart disease, and stroke. Your body learns to move oxygen and nutrients into your muscles more efficiently while transporting waste out. As a result, those exercises will become easier over time, so you'll want to increase your pace gradually.

With four compound lifts, your first muscle-strengthening session of the week will target your lower body, including your hamstrings, glutes, and quads. Compound lifts are exercises that use multiple muscle groups. A deadlift, for example, works your lower body and your arm and core muscles.

Do 10 reps for three sets, with a minute of rest between each set, of the following exercises:

• Deadlifts:  Place your feet shoulder-width apart, push your butt back, bend your knees slightly, and bend forward, keeping your back straight. Grasp a barbell or pair of dumbbells with your hands. Lift the weights by driving your hips forward while keeping your back flat. Slowly lower the weights back to the floor.
• Hip thrusts:  Sit on the ground with your shoulders on a bench or stable chair behind you. Keep your feet planted on the ground, and then push your hips up. Squeeze your glutes until your knees are at a 90-degree angle. Lower your hips back to the ground.
• Lunges:  Stand in a split stance, so one foot is a few feet in front of the other. Keep your torso straight, and then bend your knees until your back knee is a few inches from the floor and your front thigh is parallel to the floor. Push through your heels to return to the starting position. Repeat this move on the opposite sides.
• Squats:  Lower yourself like you are sitting in a chair. Keep your feet shoulder-width apart and your feet flat on the floor. Push back up to standing.

Make sure to perfect your form before adding weights to avoid injury. Add just enough weight so your last couple of reps leave your muscles burning and your heart pumping.

Your legs, which are likely feeling sore, will get a break since you'll be focusing on your arms today. You'll target your biceps, triceps, and chest muscles with these moves:

• Bicep curl:  Hold a dumbbell in each hand or grasp a barbell with both hands. Let your elbows rest at your sides with your forearms extended out parallel to the floor. Bend your elbows to bring the weight to your shoulders and then return to the start position.
• Chest press:  Lie back on a bench with your feet flat on the floor, holding a dumbbell in each hand or a barbell in both. Keep your arms perpendicular to your body and palms facing forward. Extend your elbows, pushing the weight up. Lower the weight to return to the starting position.
• Tricep dip:  Sit on a chair or bench and then grip the edge next to your hips. Slide your butt off the chair and lower yourself so your elbows are bent at a 45- or 90-degree angle. Push yourself back to the starting position.

Perform 10 reps of each exercise for three sets with one minute of rest in between each set. Finish this session with a quick core circuit. Pick some of your core moves—such as crunches, planks, and Russian twists—and do each one for 30 seconds with 10–15 seconds off. Repeat the exercises until you hit 10–15 minutes.

Give your body a chance to recover and recharge. Muscle-strengthening activities create tiny microtears in your muscle fibers, leaving your muscles achy and sore . That may sound alarming, but it actually means your muscles will grow back stronger than before. Not allowing your muscles to recover heightens your injury risk and prevents your muscles from strengthening.

You may get some form of movement in, even on off days, if you are not too sore or tired. Active rest might include walking and stretching, which relieves post-workout muscle tightness.

This lower body session will focus on your glutes. Warm up your glutes with five resistance band exercises, such as bridges, clamshells, and squats, for three rounds.

You'll move on to weighted exercises once you activate your glutes. Romano recommended doing 10 reps for three sets of hinge movements, including deadlifts, hip thrusts, and single-legged hip thrusts. Those exercises target your glutes and hamstrings.

Focus on your back and shoulders for your final workout of the week. You'll want to fire up your muscles before jumping into the weights. Try doing three sets of 10 reps each of push-ups and pull-ups. You can modify with incline push-ups and assisted pull-ups until you build more strength.

You'll then complete five weighted exercises for 10 reps and three sets. Those exercises include:

• Dumbbell single-arm row:  Place one hand under your shoulder, arm straight, on a bench. Rest your corresponding knee on the bench, keeping your other leg out to the side and your foot flat on the floor. Hold a dumbbell in your other hand, rowing your elbow up to your side until it's parallel to the floor. Lower and repeat on the other side.
• Lat pull down:  Grab the bar of a cable machine with your palms facing away and shoulder-width apart. Make sure you are seated on a bench or kneeling on the floor. Pull the bar down to your chest before returning slowly to the starting position.
• Lateral raise:  Standing or sitting with a dumbbell in each hand and arms at your sides, engage your core and slowly lift the weights out to the side until your arms are parallel to the floor. Slowly return to the starting position.
• Reverse fly:  With your feet shoulder-width apart, bend slightly at your waist, holding a dumbbell in each hand. Raise both arms out to the side, squeezing your shoulder blades together. Return to the starting position.
• Shoulder press:  Either seated or standing, hold a dumbbell in each hand at shoulder height. Keep your palms facing away and elbows bent at a 90-degree angle. Press the weights up until your arms are straight and the weights touch overhead. Slowly lower to the starting position.

Celebrate your week of hard work by giving your body time to recover. You can try yoga or stretching to prevent your muscles from getting too stiff and sore.

It's OK to take a complete rest day, too. Both active and relaxed days off have a place in our weekly routine, whether that's reading a book on the couch or catching up on Netflix. What matters most is that you listen to your body.

It can be difficult to stick with a regular workout routine. Here are some ways to make physical activity a consistent habit:

• Invite your friends: Make a plan to meet up with a friend to work out together, which can keep you accountable.
• Make exercise fun: The best way to stick to a workout plan is to find something you enjoy. This sample weekly workout schedule can be a good starting point for how to vary your workouts, but incorporate your favorite activities.
• Schedule your workouts: Block out about 30–45 during the day so you know you'll always have time to exercise.
• Track your progress: Start a journal in which you write down how far you bike, jog, or walk or how much weight you lift. Seeing your progress can be motivation to keep moving forward.
• Try a workout class: Sign up for a Pilates or Zumba class in your area to try something new.

Don't Forget Nutrition 

A regular workout routine, in addition to a balanced diet, is essential to overall health. Eating a nutrient-rich diet helps lower your risk of several chronic illnesses, including heart disease and type 2 diabetes. Make sure that you get enough carbs, healthy fats, and protein to satisfy your appetite and keep you energized.

Here are some tips for a balanced diet:

• Choose low-fat or nonfat dairy products.
• Consume a variety of fruits , vegetables , and whole grains .
• Drink plenty of water.
• Ensure you eat enough calcium , potassium, vitamin D, and other essential nutrients.
• Limit your added sugar, alcohol, salt, and saturated fat intakes.
• Opt for lean meats, poultry , and fish over red meat.

A Quick Review

Regular physical activity boosts your mood, decreases heart disease risk, and helps you sleep. Try sticking with this sample workout plan to help you make exercise a consistent habit. Keep in mind, though, that your workout routine will depend on your goals. Make adjustments to this schedule as you progress to help you better achieve those goals.

Centers for Disease Control and Prevention. Benefits of physical activity .

Centers for Disease Control and Prevention. How much physical activity do adults need?

MedlinePlus. Warming up and cooling down .

Afonso J, Olivares-Jabalera J, Andrade R. Time to move from mandatory stretching? We need to differentiate "can I?" from "do I have to?"   Front Physiol . 2021;12:714166. doi:10.3389/fphys.2021.714166

Centers for Disease Control and Prevention. Target heart rate and estimated maximum heart rate .

Centers for Disease Control and Prevention. Measuring physical activity intensity .

American Heart Association. Endurance exercise (aerobic) .

American College of Sports Medicine. A road map to effective muscle recovery .

MedlinePlus. Benefits of exercise .

MedlinePlus. Nutrition .

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Six-Pack Abs: The Complete 12-Week Guide

Transform your body and your lifestyle with this comprehensive guide. Everything you need to know about training, eating, and supplementation for your abs is right here!

The hardest part of the journey to get ripped and bring out your abs may just be the first step. Not only is getting started physically hard, but you also have to deal with conflicting and confusing advice from all sides. That's why we've combined the thinking of some of the top names in physique sports to create this comprehensive six-pack guide. 

Think core definition is all about your core workout? Think again. We'll lay out everything you need to know in terms of nutrition, nutrient timing, full-body training, core work, and strategic supplementation to redefine your midsection. 

To create the guide, our BPI Sports Panel pooled their best advice, tips, and tricks to help you get shredded and show off your 6 pack like never before. The panel includes: 

• Steven Cao, NPC physique competitor 
• Courtney King, Ms. Olympia Bikini 
• Jose Raymond, eight-time Olympia 202 and Arnold Classic 202 champion 
• Whitney Reid, national sales director of BPI Sports 
• James Grage, co-founder of BPI Sports and creator of the Rewired training program

This is the one-stop plan you've been waiting for. Let's make it happen!

Step 1: Set Your Calories and Macros

The road to muscular definition all starts with making your nutrition match your goal. One tried-and-true way to figure out the amount of protein, carbs, and fat you'll need is to use Bodybuilding.com's calorie calculator to get values for all your macronutrients. Just enter your age, height, weight, how much physical activity you get every day, and your fat-loss goal. 

This calculator distributes the macro amounts to create a high-protein , moderate-carb, moderate-fat diet: 40 percent of your calories come from protein, 40 percent from carbs, and 20 percent from fat. It also builds in a daily caloric deficit that usually ranges from 300-700 calories, depending on your weight and activity level. 

The calculator prioritized proteins because they are slower-digesting, help add and maintain muscle mass, and trigger the release of appetite-suppressing hormones. Without enough protein in this diet, you'll feel hungrier and your body will tend to metabolize your hard-earned muscle mass to get the energy it need to follow this program. 

Your calculator results will enable you to lose 0.5-1.0 percent of your body weight each week, a safe and sustainable amount that can deliver surprising results over 12 weeks. A 180-pound man, for instance, could lose 0.9 to 1.8 pounds each week, or about 4-8 pounds a month. 

If you're like many people, you may drop a few extra pounds the first week, partly because of extra water loss. If your weight doesn't start trending downward after two weeks, you may still be consuming too many calories. If so, adjust your daily protein, carb, and fat intake to get yourself down to a more aggressive weight-loss range of 2-4 percent body weight per week. 

Step 2: Build Your Carb-Cycling Plan

You build your abdominals in the gym, but until you get rid of the fat that covers them, no one but you will know they're there. And even you will have your doubts! Our BPI Sports Panel all agree: To drop serious body fat and keep up high-quality training, carb-cycling is a must. 

The carb number you got from the macronutrient calculator in Step 1 is for moderate-carb days. On low-carb days, cut that number in half to bring down your daily calorie count. The easiest way to do this is by packing these days with high-fiber, low-calorie carbs like leafy greens, broccoli, and low-sugar fruits . On those days, eat far fewer starchy foods like potatoes, sweet potatoes, yams, and plantains, and shy away from foods made from grains, such as bread, pasta, rice, noodles, cereals, couscous, oats, barley, and tortillas. 

Following an extended low-carb diet can affect your energy level, and depending on the approach you take, cause you to burn through valuable muscle mass. To preserve this hard-won tissue, follow a 3/2 carb split. Stick to the low-carb approach for three days, followed by two days of moderate carbs. You'll repeat this five-day cycle about 17 total times over the course of the 12-week program. Be sure to get your carbs from a variety of sources . 

On moderate-carb days, you can do the most with the fewest calories by consuming most of your daily carb allowance during your pre- and post-workout meals. This strategy will fuel your workouts and restock your supply of stored muscle glycogen. Remember, this isn't a low-carb approach, it's a carb-cycling approach, so don't succumb to the "less is always better" mindset!

Step 3: Match Your Cardio to Your Carbs

The next step in our Six-Pack Abs program is to crank up the cardio to burn even more calories. These routines are a combination of high-intensity interval training (HIIT) and steady-state (SS) cardio.

High-Intensity Interval Training

HIIT is an effective way to burn more calories in less time. Unlike SS training, HIIT involves alternating intervals of high- and low-intensity exercise, with your heart rate rising and falling appropriately. To optimize fat burning, do the high-intensity intervals at a pace you can't keep up for very long. Follow up with the low-intensity intervals to recover and prepare yourself for the next high-intensity session.

HIIT burns more calories in less time than SS, and it elevates your metabolism so that you burn calories at a higher level for as long as 24 hours post-workout. This elevated fat burning is due to excess post-exercise oxygen consumption, or EPOC, in which your body gives off more heat than normal. Along with burning fat like crazy, this may actually increase your muscle mass.

If you haven't done much of this type of cardio, start with a light warm-up, then follow a work-to-rest ratio of about 1:3, or 1 minute of sprinting followed by 3 minutes of slow jogging. If that's too intense, use 30-second intervals: 30 seconds of sprinting followed by 90 seconds of jogging. Over time, as your cardiovascular fitness improves, aim for a work-to-rest ratio of 1:1.

Steady-State Cardio

When you keep a steady pace and steady heart rate on the elliptical machine or treadmill, you're engaged in steady-state cardiovascular training. Such programs typically range from 30-45 minutes with a heart rate at 60-75 percent of your maximum heart rate (MHR). 

This type of cardio gets a bad rap these days, but it has its place in a program. For one, it isn't demanding in terms of recovery—indeed, it can actually help to reduce muscle soreness. Because it isn't incredibly intense, you can do it on low-carb days. And finally, it helps to build endurance, a quality that can help you get more out of both training and life. So ignore the haters who say you have to choose either HIIT or steady-state. For most people, a balance of both is best! 

You can estimate your maximum heart rate by using this calculation:

Listed below is a two-week schedule that pairs your carb intake with the appropriate level of cardio. HIIT sessions are paired with moderate carb intake so you'll have a little more energy to do these high-intensity workouts. Follow this pattern for the 90 days.

If you've got a go-to HIIT modality, such as the fan bike, rower, or some other type of sprint, by all means use it. If you're new to HIIT or are looking for a change of pace, alternate these two routines: 

What's RPE? 

One of the easiest methods to gauge your exercise intensity is the Ratings of Perceived Exertion, a scale that runs from 1-10. RPE allows anyone from beginner to advanced to rate the effort of their workout from easiest (1) to hardest (10), and everything in between. 

Yes, RPE is subjective. But it allows you to scale your difficulty in a way that makes sense to you, whether you're running, bicycling, or swimming.

Step 4: Hit the Weights to Spur Your Metabolism

Now it's time to add weight training to help you build and maintain muscle mass—even when you're following a calorie-restricted diet. 

The weight workout is based on a 1/2/1/3 split. Each week, you'll be doing five days of weight training, two of which will also rock your abs. The plan starts off with a rest day (on Sunday in our sample plan), followed by two consecutive days of weight training (Monday, Tuesday), another rest day (Wednesday), and then three days of training (Thursday, Friday, Saturday). The schedule is designed to provide optimal recovery between workouts.

Here's how to break up the sets and reps for each of these workouts.

• Weeks 1-4: 3 sets of 8-10 reps, rest 45-60 seconds. Stop the first 2 sets a rep or two shy of failure, and take the final set to failure. Try to add reps or weight each week. 
• Weeks 5-8: 3 sets of 12-15 reps, rest 45-60 seconds. Stop the first 2 sets a rep or two shy of failure, and take the final set to failure. Try to add reps or weight each week.
• Weeks 9-12: 3 sets of 8-10 reps, rest 45-60 seconds. For these four weeks, perform different variations of the workout movements wherever possible. Examples: Instead of a back squat, do a front squat. Instead of a barbell bench press, do a dumbbell bench press. Stop the first 2 sets a rep or two shy of failure, and take the final set to failure. Try to add reps or weight each week.

Step 5: Sculpt Your Six-Pack With Ab Workouts

You're peeling away layers of fat through proper nutrition. Your cardio workout has you burning extra calories. Weight training is working your whole body, adding definition and scorching fat. Now it's time to get to the heart of the matter: a major abdominal-development program to chisel that six-pack like it's made out of marble. You'll do two of these workouts every week in addition to your other weight training.

Our Six-Pack Abs program includes 4-5 exercises per workout, starting at moderate reps, and including movements to work not only the upper abs, but also the lower abs, and obliques, two areas that often get overlooked.

Both of the routines start with the most difficult exercise and progress to the easiest. However, the easiest won't be easy, because you'll finish each routine by doing 3 sets of 15-20 reps of a bodyweight exercise. It's going to burn, but it will also lay the foundation for an incredible six-pack. Rest just 30-45 seconds between all sets.

• Weeks 1-4: 3 sets of 12 reps, rest 30-45 seconds. For the final movement, aim for 3 sets of 15-20 reps. Stop the first 2 sets of all exercises a rep or two shy of failure, and take the final set to failure. Try to add reps or weight each week. 
• Weeks 5-8: 3 sets of 15-17 reps, rest 30-45 seconds. For the final movement, aim for 3 sets of 25 reps. Stop the first 2 sets of all exercises a rep or two shy of failure, and take the final set to failure. Try to add reps or weight each week. 
• Weeks 9-12: 3 sets of 12 reps, rest 30-45 seconds, taking all sets to failure. For the final movement, aim for 3 sets of 15-20 reps. During these weeks, add weight or perform more difficult versions of the bodyweight movements so that you fail at the new target rep range. For example, do reverse crunches on an incline board rather than flat ground, or hanging leg raises with straight legs rather than bent knees. You can also add ankle weights or other resistance to ensure you hit failure at around 12 reps for each set. 

Step 6: Supplement to Maximize Fat Loss and Performance

Supplements alone aren't going to give you the six-pack you want. But once you've got the first five items on this list nailed down, a few strategic choices can help maximize your fat-loss efforts, hold on to muscle mass, and have better quality workouts.

If you're going to pick just a couple of supplements to focus on during this time, here are our recommendations:

• Pre-workout : The caffeine and other fatigue-fighting ingredients can help you train hard when calories are relatively low.
• Branched-chain amino acids : BCAAs can help you maintain muscle mass while you get lean.
• Protein : A quality protein powder can help you hit your daily macronutrient numbers, and can promote growth and recovery when taken post-workout.

All That's Left Is the Work!

Getting that washboard is a tremendous accomplishment. But as you can see, it takes more—much more—than the occasional 30 minutes on the floor doing crunches. It takes a plan! And now, you've got one.

Follow it as closely as possible, and make this the year you blow your goals out of the water!

About the Author

Bodybuilding.com’s authors consist of accredited coaches, doctors, dietitians and athletes across the world.

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The Best Full Body Workout For Growth

If you want to learn an effective full body workout routine optimized for muscle growth, then you need to read this article..

Full body workouts are one of the best workout splits for muscle growth and strength regardless of your training experience. They not only enable you to optimize your training frequency and recovery throughout the week but are also time efficient - and in this case requiring only 3 workouts per week.

However, in order to maximize the benefits of a full body workout routine, you need to adequately target all of your major muscle groups within each workout:

And you need to do so in a balanced manner such that your muscles grow and strengthen proportionately overtime. Leading to not only a more aesthetic physique but also minimizing your risk of injury.

In this article, I’ll show you exactly how to do so based on current scientific literature and our anatomical understanding of the human body.

Every aspect of your training will benefit if you take the time to really understand the anatomy of your muscles (including small ones, like the serratus). That's why every single one of my programs walks you through the science behind every programmed exercise - and why you're doing what you do. Interested?

Click the button below to take my analysis quiz to discover the best program for you:

Take The Starting Point Quiz Here!

The Full Body Workout Plan (Overview)

First off, to clarify, this full body workout routine consists of 3 workout days per week and will alternate between two different full body workouts like so:

Monday – Workout A

Tuesday – Rest

Wednesday – Workout B

Thursday – Rest

Friday – Workout A

Saturday/Sunday – Rest

Monday – Workout B

Wednesday - Workout A

Thursday - Rest

Friday – Workout B

Workout A will be covered in this article and workout B will be covered in a follow-up article.

Each workout will consist of mainly compound movements with a mix of various accessory exercises to minimize any potential muscle imbalances.

So with that being said, let’s take a look at what the optimal full body workout might look like.

The Best Full Body Workout (Workout A)

Exercise 1: barbell bench press.

The first exercise is the barbell bench press and is going to be your main chest exercise for this workout. It’s going to be responsible for contributing to most of your chest’s overall size and thickness overtime.

More specifically, due to the flat angle of the bench, it’s going to emphasize the sternal portion, or middle part, of your chest while also developing your shoulders and triceps muscle .

So as you perform this exercise you’ll want to focus on feeling the below highlighted muscles working, with most of the tension being felt in the chest:

Now the bench press was chosen for various reasons.

First off, it’s great at activating the chest.

Multiple studies like this 2000 EMG paper by Behren’s & Buskies have found bench press to elicit the highest chest activation when compared to other common chest movements:

...and this seems to translate to better chest growth as well.

For instance, two recent papers that tracked bench press strength and chest growth overtime have found a strong positive correlation between them

Suggesting that in most cases, a strong bench does indeed equate to a big chest.

And regarding form, you’ll want to come all the way down to your chest to accomplish a full range of motion .

This is because multiple papers have found that for compound movements like the bench press...

A full range of motion is more effective for muscle growth, even if heavier weights are used with a partial range of motion.

So unless you have previous shoulder injuries preventing you from doing so or you’re goal is to improve a specific sticking point...

Then aiming for a full range of motion with this exercise would be your best bet for growth.

Exercise 2: Barbell Back Squat

Next, we’re going to move onto a lower body exercise before proceeding onto the next upper body movement. This just helps to optimize our recovery and performance with each exercise throughout your total body workout.

The barbell back squat is the exercise of choice here since it’s been repeatedly shown in multiple papers to elicit very high quadriceps activation. However, it will also heavily involve the glutes and various other lower body muscles.

You should mainly feel the tension in the muscles highlighted below as you perform the exercise:

And again with this compound movement you want to utilize a full range of motion to maximize growth.

In fact, illustrating the importance of this...

A 2014 paper by McMahon and colleagues found that there was a two-fold increase in muscle size after only 8 weeks for subjects using full ROM squats compared to partial range of motion squats:

And although what constitutes full range of motion will vary based on your anthropometry, I’d stick with what the research recommends as optimal. Simply aim to come down to at least slightly below parallel or deeper if your mobility enables you to do so safely.

Exercise 3: Pull-Ups

Pull-ups are going to be the next upper body exercise and your main back exercis e for this workout.

The main muscle worked will be the lats. But as shown below, various shoulder and scapular stabilizers and other muscles will be involved as well:

As you perform this movement, you should feel the above highlighted muscles working, with most of the tension being felt in the lats.

And once you’re able to successfully complete around 10-12 bodyweight pull-ups straight , you’ll want to then progress it. You can do so by slowly loading it with weight using a weight belt or holding a dumbbell between your feet.

But on the other hand, if you’re currently unable to do pull-ups, then you have a few options. Band assisted pull-ups, machine pull-ups, and/or sets of slow negative pull-ups are decent alternatives to start with and progress until you’re able to successfully complete bodyweight pull-ups.

Knowing how to tweak/replace exercises that suit your training goals is pretty complicated. Thankfully, though, the team here at BWS has the necessary expertise to do just that. Our 2-on-1 coaching program takes the guesswork out of training, nutrition, and even mobility work - so you can focus on what matters: making gains. If you're interested:

Click the button below to take my analysis quiz to find out more about the 2-on-1 coaching program:

More Info On The 2-On-1 Coaching Here!

Exercise 4: Lying Dumbbell Hamstring Curls

Next, going back to the lower body muscles, we’re going to be using lying leg curls.

I’d suggest trying out this variation with a dumbbell held between your feet as it helps ensure that you’re controlling the weight throughout each rep.

As shown below, this exercise will mainly target the hamstrings:

Again, as you perform each rep, you’ll want to focus on feeling the hamstrings working while avoiding any lower back involvement by keeping your abs engaged.

Now the main reason why this exercise is included is to further strengthen the hamstrings.

This is crucial because as shown in this 2009 EMG paper , the back squat doesn’t sufficiently activate the hamstrings. In fact, as shown below, the hamstrings only reach about 27% activation during the squat:

...which is much lower than other common hamstring movements.

So since the hamstrings need to be balanced out with the quadriceps for injury prevention, this exercise is vital to include.

More specifically though, research has indicated that it’s the eccentric strengthening of the hamstrings that’s important for both enhancing athletic performance and preventing injury.

Meaning that when performing this movement, you want to really control the weight and use a slow eccentric of a few seconds on the way down of each rep.

Just be aware that this exercise will cause quite a bit of post-workout soreness if you’re not used to it, so take it easy in terms of load and progress from there.

Exercise 5: Standing Overhead Press

The last major compound movement of this workout will be the standing barbell overhead press . This shoulder exercise is essential when it comes to upper body development and strength. Although the full body is involved, the main muscles at play here will be the anterior deltoids, triceps, and the serratus anterior:

As for the reasoning for this exercise, it has been shown in studies like this one by  Behren & Buskies  to be the best exercise for the anterior deltoid:

In addition, when compared to other similar shoulder pressing exercises, it enables you to lift the most weight. And from a practical standpoint is also the easiest shoulder exercise to overload with more weight as you progress, which is why I’d recommend incorporating it into your routine.

However, research does also show that the seated dumbbell press elicits similar activation, so feel free to use that as an alternative if it’s a more comfortable movement for you.

Additional Accessory Exercises

Next up in this total body workout routine, we’re going to move onto a couple more accessory exercises to help minimize any potential muscle imbalances as you progress.

Exercise 6: Face Pulls

The first accessory movement is going to be the facepull. This movement is essential for shoulder health, posture, and balancing out the pulling repetitions with all the pressing in this full body workout.

The main muscles worked are the rear delts, mid and lower traps , and the various rotator cuff muscles as shown here:

Focus on feeling the above highlighted muscles working as you perform this exercise.

These can be done kneeling or standing, but regardless you want to keep the elbows high and drive them back as you pull the rope towards your face.

At the end position, your shoulders should be externally rotated such that you’re in a biceps flexing pose in order to best emphasize the rotator cuffs and rear delts. You also want to ensure you aren't compensating by arching your lower back as you perform the movement:

I’d definitely suggest using relatively lighter weights for these and really focus on activating the right muscles.

Exercise 7: Drag Curls

The last exercise of this full body workout routine is going to be a biceps exercise ; the drag curl.

Due to the shoulder extension component of this exercise, it will help preferentially target the long head of the biceps, or the outer head, which otherwise doesn’t get as much attention with our previous exercise selection:

To perform it, simply use a weighted bar or barbell and lift the bar as close as possible in front of your body by driving the elbows behind the body. Lower the weight in the same fashion.

I’d suggest using a much lighter weight than you would in a standard biceps curl and perfecting the movement before progressing.

So here’s what your full body workout A could look like:

Barbell Bench Press: 3-4 sets of 6-10 reps

Barbell Back Squat: 3-4 sets of 6-10 reps

Pull-Ups: 3-4 sets of 6-10 reps

Lying Hamstring Dumbbell Curls: 3-4 sets of 10-15 reps

Standing Overhead Press: 3-4 sets of 6-10 reps

Face Pulls: 3-4 sets of 10-15 reps

Drag Curls: 3-4 sets of 8-10 reps

Calves and/or abs exercises can definitely be added as part of the accessory movements as well.

Just keep in mind that if you’re a beginner lifter, sticking to just the main compound movements and the low end of the range of sets per exercise would likely be best to start. And then you can gradually add more volume overtime.

Also keep in mind that you can play around with the exercise order of the workout. Several studies have shown a trend where lifters get better gains for exercises that are done early in a session.

So by knowing what each exercise in this workout targets, you can re-arrange the exercises based on what you want to prioritize. For example, if you wanted to focus on pull-up strength and back growth, you could simply perform the pull-ups first rather than the bench press.

The Best Full Body Workout (Workout B)

Exercise 1: deadlift.

Exercise 2: Incline Dumbbell Press

• Research, such as this EMG analysis by Bret Contreras, indicate that this exercise activates the upper chest very well compared to other chest exercises.
• It also both allows a greater range of motion than can be achieved with most other chest exercises.
• It better prevents muscle imbalances on one side from developing when compared to barbell exercises. T is important for us since we stuck with the barbell bench press in workout A.

And as for the optimal bench angle, research tends to show the best upper chest activation with an angle of roughly 30 to 56 degrees. However, this will vary based on your anthropometry so experiment with every angle above flat to see what best activates your upper chest while minimizing your front delt involvement.

Exercise 3: Chest Supported Row (OR Inverted row)

The inverted row elicits significantly less spinal loading on the lower back when compared to other common pulling exercises while still providing sufficient activation of the upper back muscles.

Exercise 4: Bulgarian Split Squat

The Bulgarian split squat was just as effective at increasing back squat strength as the back squat itself – while placing less strain on the lower back.

Thus, proving its effectiveness for both size and strength. And as you perform the movement you want to focus on pushing up with the front leg and avoid compensating by pushing up with the back leg. If you struggle with your balance however then you can start having your back foot on a lower platform and gradually increase the height until you can safely balance on a bench.

Exercise 5: Dumbbell Lateral Raises

Next, we’re going to move onto a couple additional accessory movements to help minimize any potential muscle imbalances as you progress.

Exercise 6: Incline Dumbbell Kickbacks

Exercise 7: High to Low Cable Flies

• Keep the elbow position locked throughout each rep
• Cross your hands over at the bottom position to allow greater horizontal adduction in order to maximally activate the chest fibres

Workout B Summary

So to sum everything up for you, here’s what your full body workout B could look like:

Barbell Deadlift: 3-4 sets of 6-10 reps

Incline Dumbbell Press: 3-4 sets of 6-12 reps

Bulgarian Split Squat: 3-4 sets of 6-10 reps

Chest Supported Row OR Inverted Row: 3-4 sets of 6-12 reps

Dumbbell Lateral Raises: 3-4 sets of 10-15 reps

Incline Dumbbell Kickbacks: 3-4 sets of 10-15 reps

High to Low Chest Cable Flies: 3-4 sets of 10-15 reps

Your Full Body Workout PDF

For your convenience, I’ve compiled all of this information into an easy to follow, completely free PDF for you to download and reference while you’re at the gym.

It shows you the full workout, rest periods , what muscles each exercise targets, step-by-step tutorials with visuals, and more.

Click the button below to download Workout A:

Download Workout A PDF Here!

Click the button below to download Workout B:

Download Workout B PDF Here!

...But if you want to take things one step further and are looking for a workout and nutrition plan that combines all the research I do into a step-by-step program such that you can transform your body as efficiently as possible from your starting point...

Anyways, that’s it for this article – hope you enjoyed it and found it useful! Don’t forget to give me a follow and connect with me on  Instagram ,  Facebook , and  Youtube  as well to stay updated with my content. Cheers!

By the way, here’s Workout A summed up into a YouTube video:

And here’s Workout B summed up into a YouTube video:

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6 Day Gym Workout Schedule

Are you looking for a workout schedule that will allow you to hit the gym 6 days a week? If so you’ve come to the right place!

A 6 day workout schedule is one of the most effective routines for building muscle. But this is true only for those who can recover well enough. For most beginners, working out 6 days a week is simply overkill. You might be able to get away with a 5 day split , but the  3 day workout routine , is the best option for beginners.

In order to benefit from a 6 day split, you must be able to recover from a workout within 2-3 days. This is because 6 day splits often require training each body part twice a week. 

So, how do you determine if have recovered from a workout? For starters, the answer has nothing to do with soreness levels— a lack of soreness is  not an indicator of recovery, and you can workout if you still feel sore (so long as the soreness does not hinder your range of motion). Really, the only way to determine this is through trial and error.

If you start training a muscle group twice a week and don’t see improved results, then you are not ready for the 6 day workout split. Additionally, if you cant push more weight every week or so (progressive overload), then you are also not ready for the 6 day split. This brings up a very important note:

In any case, this article will show you how to improve your recovery.

To benefit from this split, we must focus on optimizing recovery . If you really think about it, this is fundamentally what bodybuilding is about— optimizing recover so that you can build the most amount of muscle in the least amount of time.

This is why anabolic steroids are so rampant in bodybuilding. Steroids, such as testosterone, increase the rate of muscle protein synthesis (MPS) which is the biological mechanism in which protein is built in order to repair damage caused by intense workouts. The opposite of this, muscle protein breakdown (MPB), occurs during a workout.

The ratio of MPS to MPB (MPS:MPB) determines weather muscle is built or lost. If MPS is greater than MPB, muscle is built (hypertrophy), and if MPS is less than MPB, muscle is lost (atrophy). Increasing MPS:MPB will improve your recovery and performance, and accelerate muscular development. But this is not vital when doing, for example, a 2 or 3 day split as these type of routines allow for enough rest days to recover.

If you can learn to improve MPS:MPB (via diet, exercise strategy, and supplementation), the 6 day gym workout schedule will yield gains if you have only dreamt of.

Before looking at the 6 day split, lets discuss how we can improve our bodies ability to recover.

Part 1: Optimize Your Ability to Recover.

As already mentioned, reaping the full benefits of a 6 day workout routine requires optimal recovery. Let’s break down this section into two parts- things you can do outside the gym, and things you can do inside the gym.

Things you can do outside the gym.

The first thing I always tell beginners is that muscle is built in the kitchen. Diet is the single most important factor in your fitness journey, especially if you are a beginner.

For beginners (and intermediate lifters who still eat incorrectly), improvements in diet will yield the greatest results. If you wish to really understand the topic of bodybuilding nutrition, I highly suggest picking up a copy of Bigger Leaner Stronger by Michael Matthews.

Once you have mastered nutrition, you can started looking at supplements. Proper supplementation is important as it allows us to improve our body ability to synthesis proteins (MPS). Many fitness experts claim that taking branch-chained amino acids (BCAAs) immediately following a workout will improve protein synthesis because, well, amino acids are the building blocks of proteins.

For the most part, BCAAs will not help (unless your diet is severely lacking) as your body cannot store excess dietary amino acids. With that being said, many people swear by them and report p ositive results. They are fairly safe to consume so feel free to give them a try if you can afford to do so.

Consuming whey protein (post-workout), on the other hand, has been proven countless times to improve muscle protein synthesis. A study conducted in Birmingham university tested the effects of whey protein on MPS in adult males (1). It was discovered that consuming 10 grams (post-workout) had no effect, while consuming 20-40 grams improved MPS by over 50%!

In my opinion, the only supplement you really need is proper whey protein powder, and I cant recommend OPTIMUM NUTRITION Gold Standard 100% Whey highly enough. It has been my go to for over 10 years.

Once you have diet and supplementation taken care of, you should shift your attention to training. The way you train must be absolutely scientific (more on this later).

All along, you must insure that you are getting an adequate amount of sleep, in my opinion, is a huge limiting factor in building muscle. Aim for around 7-8 hours of sleep each night. More importantly, aim for as much uninterrupted sleep as possible. 

Things you can do inside the gym. 

As mentioned in previous section, the rate of MPS must be greater than the rate of MPB in order to build muscle. Studies have shown that high intensity training increases muscle protein breakdown without increasing muscle protein synthesis (and furthermore, increasing MPS:MPB).

More specifically, lifting with an intensity that is greater than 60% of the intensity you require for a 1PM (1 Rep Max), has a tremendous impact on muscle recovery.

However, lifting to failure is not quite the same and doing so will not yield the same benefits. You should always try to lift to failure, but what is more important is that you do so with a high intensity.

The other thing you can do is to structure your split in a way that maximums recovery. This is the most important part of this article and is discussed in the next section.

Part 2: Building the Foundation for Our 6 Day Workout Split

In this section, you will learn the art of constructing a workout routine, and in doing so, develop allot of effective bodybuilding knowledge! We will treat exercising as if it were a science. If this seams excessive it you, realize that this much analysis is only necessary for advanced splits.

Let’s go through the motion of building the best 6 day workout split.

When constructing a workout routine, the first thing to consider is which muscle groups should be paired together.

Here are the 11 major muscle groups:

The larger muscle groups (such as chest, back, shoulders and legs) should be trained once a week (or at least according to popular convention). The smaller muscles groups (such as biceps, triceps, and calves) should be trained twice a week. And with a 6 day workout routine, you are allowed one rest day per week. Lets pop some of this information in:

• Day 1 : Chest
• Day 2 : Shoulders
• Day 3 : Back
• Day 4 : Legs
• Day 5 : Rest
• Day 6 : Arms

As you can see, if we construct our split using the “1 muscle per week” paradigm, we won’t be able to train 6 days a week. Another issue is the proximity of shoulder to chest day.

As you increase the angle, you active more of the deltoid muscles and less of the pectoral muscles. Therefore, a flat bench press activates less deltoid muscles then an incline bench press which activates less deltoids muscles than a military press. You can go below zero degrees to isolate the chest even more (i.e a decline bench press).

The concept also applies to flyes. This is important to keep in mind as you are constructing your own split. If you separate chest and shoulder days by one or two days, you should focus on flat and decline presses and flyes during chest day

. Another thing to consider while pressing is your hand placement. The farther your hands are, the more you target the chest. The closer your hands are, the more you target the triceps. So if you are hitting triceps the day after chest day, do not do any close grip presses.

At this stage in your fitness career, you shouldn’t be afraid of shifting away from the common exercise paradigms and trying something new.

Lets ditch the bro split and introduce some new ideas.

• So long as you can recover well enough, there is nothing wrong with training large muscle groups twice a week. As a matter of fact, if you have optimized your diet, sleep, and supplementation, doing so would will accelerate your gains to whole new level. This was the basis for the routine that helped Arnold Schwarzeneggerr win the Mr. Olympia competition 7 times!
• Chest and Shoulders are two very interconnected muscle groups and should be trained together. Instead of doing two full-on chest+shoulder workouts twice per week, consider doing one “heavy” and one “light” workout.
•  The same should be applied to back. I learned a great technique from a local pro bodybuilder that involved separating back workouts into two types— those that target back “thickness” and those that target back “width”. More on this later.
• Because triceps, chest, and calfs are relatively small muscle groups, they should also be trained twice a week. But unlike with chest and shoulders, both arm workouts should be completed at full intensity as these muscle groups recover very quickly.

Lets update our split;

• Day 1 : Chest (Light) + Shoulders (Light)
• Day 2 : Back (Width)
• Day 3 : Legs
• Day 4 : Arms
• Day 5  : Rest
• Day 6 : Chest (Heavy) + Shoulders (Heavy)
• Day 7  : Back (Thickness)

Our 6 day split is starting to shape up, but we still have to consider a few more things. The first thing is the proximity of certain workout days, and the overall ordering of the split.

Chest + Shoulder day should not be too close to back day. Take a second and try to think of a reason why. (Hint: shoulders)

Shoulder workouts can be divided into two categories— presses and lateral raises. Lateral raises are very difficult to do without activating a great deal of back muscles. Try doing a side lateral raise while placing your hand over your traps and notice how much the upper back muscle flex as you raise your arm. For this reason, we should try to separate these two workout days as much as possible. Lets do so.

• Day 2 : Legs
• Day 3 : Back (Width)
• Day 5 : Chest (Heavy) + Shoulders (Heavy)
• Day 6 : Rest
• Day 7 : Back (Thickness)

Now lets consider “arm” workouts. Its a good idea to have a dedicated arm workout (particularly in 6 workout schedules) once a week, so we will leave day 4 as it is. But we still need to trains twice a week.

Instead of adding another “arms” workout, lets add a biceps and a triceps workout somewhere in the split. Try doing so yourself (these is an ideal way to do this).

Because “push” movements (chest and shoulders) require a great deal of triceps activation, and “pull” movements (back) require bicep activation, it’s best to enter these workouts with fully recovered triceps and biceps, respectively. As such, we will place a triceps workout after the first “Chest + Shoulder” workout , and another after the second.

• Day 2 : Legs + Triceps 
• Day 6 : Rest + Biceps

Two problems: Firstly, our bicep workout now lies on a rest day. More importantly, the following workout day is back day. Have you ever tried doing barbell rows with sore biceps?

The pain is intolerable! Not only that, but you definitely won’t be able to pull as much weight as you normally can. Secondly, chest and shoulders are now being trained the day after a triceps workout (“arms” day). Try to rearrange the split yourself so that it avoids these problems.  

• Day 1 : Chest ( Heavy ) + Shoulders ( Heavy ) 
• Day 3 : Back (Width)  
• Day 4 : Arms ( Heavy biceps, Light Triceps )
• Day 5 : Chest (Heavy) + Shoulders ( Light ) 
• Day 6 : Rest 

The two “Chest + Shoulder” workout days were swapped so that “Arms” day fell before the “light” version. Also, “Arms” day was modified so that biceps were hit “heavily” and triceps hit “lightly”.

Additionally, you may want to focus on fly movements during Day 5 as they don’t utilize as much triceps as push movements do.

To finish off the split, we need to consider calf and ab workouts. Calfs should be trained twice a week and abs every other day. One calf workout will be on leg day and the other on

• Day 1 : Chest (Heavy) + Shoulders (Heavy) + Abs
• Day 2 : Legs + Triceps + Calfs
• Day 3 : Back (Width)  + Abs
• Day 4 : Arms (Heavy biceps, Light Triceps) + Calfs   
• Day 5 : Chest (Light) + Shoulders (Light) + Abs

Part 3: The 6 Day Gym Workout Schedule

“Thickness” exercises involves pulling weight towards your chest.

Each workout should take around 60-90 mins to complete. If you find that you are completing the workout early, feel free to include an additional exercise or two.

Here is the best 6 day gym workout schedule:

• 5 Sets:  Warm set of 15 reps followed by sets of 10,8,6,4, reps.
• After the 5 sets, complete 1 drop set for 20-25 reps.
• 6 Sets: Sets of 10,8,6,6,4,4 reps
• For ever other set, substitute a barbell press for a dumbbell press.
• 4 sets of 10,8,6,6 reps
• Follow up with a burnout set of 20-25 reps
• 4 sets of 12,10,8,8, reps
• 4 sets of 12,10,8,8,8 reps
• 4 Sets of 12,10,8,8, reps
• Your choice of a 15-20 mins core workout
• 6 sets: 20 rep warm-up, followed by 10,8,8,6,6 sets
• 5 sets: 15 rep warm-up, followed by 12,10,8,8 sets
• 5 sets of 10,8,8,6,4 reps
• 4 sets of 10,8,8,6 reps
• 4 sets of 10,8,8,8 reps
• 5 sets of 10,8,8,6, reps
• 5 sets of 10,8,6,6,6 reps
• 4 sets of 12,10,8,6 reps
• 4 sets of 12,10,8,6 reps 
• End with a 15-25 reps burn-out set.
• 4 sets of 12,10,8,8 reps
• Your choice of a 15-20 min ab workout
• 5 sets of 12,10,8,6,6 reps

Arnold’s 6 day split workout

Arnold Schwarzenegger was a big proponent of the 6 day split workout. On page 175 of his book The New Encyclopedia of Modern Bodybuilding , he presents this workout as one his advanced training routines (2). 

Here is the full version of Arnold’s 6 day split workout:

Monday, Wednesday, Friday

• 4 sets: 1 set of 15 rep warm-up; sets of 10, 8, 6, 4 reps—stripping last two sets
• 4 sets: same formula as Bench Presses Every third workout, substitute Dumbbell Presses andIncline Dumbbell Presses for barbell exercises.
• 3 sets of 10, 8, 6 reps
• 3 sets of 15, 10, 8 reps
• 3 sets of 15 reps each
• 4 sets: 10 reps minimum each set. Use a dumbbell fastened around your waist for greater resistance; do chins to the rear one workout, to the front the next.
• 4 sets of 10 reps each
• 4 sets of 15, 12, 8, 6 reps
• 4 sets of 8 to 12 reps
• 5 sets of 20 rep warm-up; 10, 8, 6, 4 reps
• 4 sets of 10, 8, 8, 6 reps
• 3 sets of 10 reps each
• 4 sets of 20, 10, 8, 6 reps
• 4 sets of 15, 10, 8, 8 reps
• 3 sets of 25 reps
• 100 reps each side
• Crunches 50 reps

Tuesday, Thursday, Friday

• 5 sets of 15 rep warm-up; 10, 8, 8, 6 reps
• 4 sets of 8 reps each
• 5 sets of 15, 10, 8, 6, 4 reps
• 3 sets of 8 reps each
• 4 sets of 15, 10, 8, 6 reps
• One-Arm Triceps Extensions 3 sets of 10 reps each
• Seated Calf Raises
• 4 sets of 25 reps
• Seated Twists
• Witard, Oliver C, et al. “Myofibrillar Muscle Protein Synthesis Rates Subsequent to a Meal in Response to Increasing Doses of Whey Protein at Rest and after Resistance Exercise.”  The American Journal of Clinical Nutrition , vol. 99, no. 1, 2013, pp. 86–95., doi:10.3945/ajcn.112.055517.
• Schwarzenegger, Arnold, and Bill Dobbins.  The New Encyclopedia of Modern Bodybuilding: Simon & Schuster USA, 2014.
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22 thoughts on “6 Day Gym Workout Schedule”

Hello! Great work you did on creating that, I just had one question regarding the plan as it says it trains every body part twice, what about biceps and upper arms? I could only see triceps being trained twice?

thanks in advance!

Love the read lot’s of information. I have one question as I have read both 5 day split and 6 day split. You say on 5 day split you should keep shoulder work away form chest day. But then on 6 day split you have shoulder and chest on same day. I am puzzled on this approach.

Thanks for the question.

So, on the 6-day split article, I mentioned that the chest and deltoid muscles are very interconnected. By that I mean that they are quite difficult to completely isolate while working out. For arguments sake, let’s say that they are so interconnected that we can consider them a single muscle. And Let’s make an analogy to the two heads of the biceps. You can train the two heads of the biceps once a week, or you can train it twice a week. But if you decide to train it twice a week, you should separate those days are far as possible.

Does that make sense?

But but but…Day 1 triceps are used for chest and shoulders, then working them again the next day they will be sore/not recovered. Same with Days 4-5, triceps are worked on Day 4 then get worked again on Day 5. Triceps are getting worked 4 times in the week. Unless you want to argue the chest and shoulder exercises only work 1 head of the triceps and the tricep exercises only work the other 2 heads. Light bicep day is missing, unless you’re including it in Back thickness Day 7?

Just wanted to say thank you very much for the article. I learned alot.

Hi Mike Fantastic work! This is exactly what I was looking for. Two questions if you don’t mind; 1- what’s the best break period between each rep? 2- Do you recommend any specific Ab workouts?

This was a great read! I was curious though, would there be any benefit to putting exercises of the same muscle back to back versus what you have included in the sample plan? In the sample you have them alternating but would there be any advantage to separating and doing for example, all chest exercises first, and then all shoulders?

Hi Mike, thanks for writing this in detail. What if I want to rest on Day 7 (Sunday)? How would you modify your program for that? Thanks.

Well… just put day1 on Tuesday?

Your workout routine awesome.it is very effective.Except in the days of back workout.Because back workout routine consists of only 4 exercises.I can complete it within half an hour.After that I am totally disappointed.My daily workout timing is one hour and fifteen mins.But backworkout never let me more than half an hour.what should i do? Pls give your suggestion.

Buddy it says alternate each back workout with a core workout which means after one back exercise you have to it one core exercise.

This looks like a well thought-out routine, and I’m gonna give it a go starting next Monday. There’s however a few points in the rep scheme that aren’t very clear to me, probably just typos, but you write “Low Cable Crossover 4 sets of 12,10,8,8,8 reps” or “Hammer strength pulldow 5 sets of 10,8,6,6 reps”; how many sets are we supposed to perform on these exercises, 4 or 5?

Post your core excercise please been 6 months….

Can you give a hypothetical of the what the difference in weights should be for light and heavy days? Thanks in advance

I’m a newbie in that amazing muscle universe (almost 2 month going to the gym 6days/week) and as I was searching for a better work out program than the one I poorly made, I think this one looks fantastic and will try it. But as a non native english speaker I have some trouble understaining some elements.

The one I feel the most confused about is the sets. For exemple: when you say “Low Cable Crossover

4 sets of 12,10,8,8,8 reps” Does that mean we have to do the whole “12,10,8,8,8” section 4 times? It does look hard for me but maybe i’m too new for that?

Thank you for your amazing work, i’m sure i’ll get the body I want in no time thanks to your article!

PS: Would it be possible to add some illustration of the exercices someday for more clarity?

Oh I also noticed there’s no specific forearms exercices, are the “arms days”‘ enough for them?

Thanks for a detailed plan. This may be a dumb question, but I’m assuming that every time you move onto another set, you should be increasing the weight or are you just reducing the repetition at the same weight?

Thanks for the article. I had a question about incorporating cardio. Is would you be doing harm to muscle growth by incorporating an hour of cycling, using an elliptical, or 30 minutes of stadiums. I’ve always enjoyed doing cardio, but by doing it with this plan, are you hurting opportunities for muscle growth?

Question On the 6 day split U only hit legs once a week I like how everything is spaced between lift days Where would u puf a second leg day in? Thanku

I love this 6 day split but I’ve been thinking about the leg thingy too. I wonder if one leg day would be enough. Hitting legs once a week on this program kinda feels like hitting legs on a ‘bro-split’ program. I think a second leg day would have been great.

Could you give me a better detailed description on what you mean on (light) and (heavy) days. Thanks

How much lighter should we go for the (light days) could you give example? Thanks

Comments are closed.

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Not much has changed on the defensive side of the ball, but offensively, the Patriots have made the sort of changes that could rival an MTV’s “Pimp My Ride” episode. They have a new head coach, quarterback and offensive coordinator in addition to new offensive linemen and skilled position players. There are so many unknowns with the current roster that the Patriots don’t even know what they’re going to look like. Training camp, which opens July 24, will be the perfect place to start finding out. Here are the five biggest questions facing the team ahead of the summer practices: More: Patriots' new offensive coordinator Alex Van Pelt a key ingredient for success. More: Here are 5 Patriots players who could surprise and make the final roster in 2024. How good is Drake Maye? Everything about the Patriots’ offensive rebuilding process starts with the quarterback position . If Drake Maye is a bust, that would drastically alter the team’s hopes for the future. The team needs Maye to be everything he’s hyped to be as the No. 3 pick of the 2024 NFL Draft. Of course, they don’t need him to be that right away, but they would like to see glimpses of potential when he’s on the field in training camp. Jacoby Brissett is the perfect bridge option to take the reins at quarterback until Maye is ready. He’s a reliable player under center and an even better teammate in the locker room. It’s the best opportunity for a young quarterback like Maye to learn how the position is played at the next level without feeling rushed. But there are real questions regarding his footwork and ability to make decisions under heavy pressure. The latter was a constant issue that plagued former Patriots quarterback Mac Jones and ultimately led to him being traded. Will left tackle foil the Patriots' plans? The left tackle position could ruin all of the Patriots’ offensive plans this season. They never addressed the position in free agency or the draft after losing veteran Trent Brown to the Cincinnati Bengals. The Patriots signed former Pittsburgh Steelers right tackle Chukwuma Okorafor and drafted former Penn State right tackle Caedan Wallace. They would love for one of the two linemen to successfully transition to the left side, but that might be asking too much. Okorafor was only a decent right tackle in Pittsburgh and Wallace has no NFL experience. The Patriots might be forced to add another veteran before the start of the season if things don’t go according to plan. It’s a shaky situation for a team contemplating starting a rookie quarterback at some point. Will contract issues linger? Patriots defensive tackle Davon Godchaux is on the last year of his contract, and he stood on the sideline during minicamp practice. He later addressed the uncertainty surrounding his contract situation on social media. Four-time Pro Bowler Matthew Judon is also looking for a new contract, but he showed up and participated in practice. He did, however, reveal his doubts about a new deal getting done in a social media post. Godchaux and Judon are key veteran defenders for the Patriots watching a lot of money being thrown around to in-house talent. Will that sour things to the point at which a player like Godchaux doesn’t participate in training camp? What impact could it have on Judon’s relationship with the team? Patriots executive vice president of player personnel Eliot Wolf is getting a taste of the hard side of the business. The Patriots are a young team looking to build for the future. Does it really make sense to tie up a bunch of money on two veterans who will be 30-plus years old by the end of the season? Can the young receivers make an immediate impact? The Patriots have made notable additions to the wide receivers room. They drafted rookies Ja’Lynn Polk and Javon Baker and signed veteran K.J. Osborn in free agency. Polk and Osborn have looked as if they’ll be able to contribute right out of the gates during the spring practices. The Patriots hope the same is true for Baker, who made bold claims after being drafted in the fourth round. Quarterbacks Mac Jones and Bailey Zappe didn’t have many reliable receiving targets last season. Couple that with an unreliable offensive line and it was clearly a disaster waiting to happen. The good news is Kendrick Bourne is expected to return, and DeMario Douglas should be even better in Year 2. There isn’t a clear-cut No. 1 receiver on the roster, but there are multiple receivers capable of making a good enough impact for the Patriots to find success. Whether or not it all comes together remains to be seen. Will the top 2023 defensive draft picks step up? Christian Gonzalez looked like one of the best cornerbacks in the NFL before going down with a season-ending injury last season. He’ll be back in the mix and set to play a big role for the Patriots. Keion White and Marte Mapu are two players to keep an eye on defensively this season. Former Patriots coach Bill Belichick passed on receiver and offensive line help in the second and third rounds of the 2023 NFL draft for more defensive help. It would be disappointing if neither one of those players is able to make those sacrifices seem worth it. New England missed out on some strong offensive talent, including Jayden Reed and De’Von Achane for White and Mapu. White has already impressed Patriots head coach Jerod Mayo in the spring practices, and Mapu has the potential to be a real game-changer on the roster. The Patriots need to see both players step up as contributors in 2024. SI SWIMSUIT SI SPORTSBOOK Jerod Mayo Reveals Summer Plans Before Patriots' Training Camp Jared koch | jul 4, 2024. New England Patriots We're sitting in the waiting days until the 2024 NFL season kicks off, meaning there's some extra time on the hands of both players and coaches around the league as we anticipate training camp to get things rolling. For New England Patriots ' first-year head coach Jerod Mayo, these few days leading into the year will be immensely valuable before getting into the weeds of his debut season leading on the sidelines. It's forecasted that it could be a challenging ride ahead for Mayo to get this squad back on track, so getting an opportunity to unwind should be worthwhile. For Mayo though, it's not as simple as kicking back without worry for a month until the season gets underway. The Patriots' rookie coach has shown to be locked in ahead of his first year on the job with his mind hugely focused on football. When asking Mayo about what his plans look like in the dog days of the offseason, he expressed the importance of being able to spend time with family ahead of what will likely be a jam-packed season in Foxboro: "I've always looked at this period of time, even as a player, as a time to really develop. So, if you guys have some good book titles or anything like that, send them my way. But at the same time, I love football. I love thinking about football. Even if I wasn't getting paid, I would still be thinking about football. But I've got to spend some time with my family as well. This is a time you build up that goodwill with your family knowing that once you get to camp, now it's go time. The work-life balance, the 50-50 thing, that's not a thing. It's 100-100. Either I'm 100% at work, or I'm 100% at home." -  Jerod Mayo It's no secret that it takes a lot to be an NFL coach. Between game-planning, scheming, practice, scouting, whatever it may be, it's hard not to be totally invested in the process. Considering Mayo is a football junkie as well, it adds a bit extra fuel to the fire of returning the Patriots to their previous glory. Hearing that added motivation and dedication he'll have invested into the role also looks to be an extremely optimistic sign for fans hopeful to see a change from this team in 2024. After the Patriots suffered from a brutal 4-13 regular season record during their previous campaign, all eyes will be set on when Mayo can steady the course for this rebuilding roster. For now, all is calm with former Patriots linebacker until the season closes in, but when that day finally comes, it's all systems go. Fans will get an opportunity to see New England back on the field towards the end of the month when training camp begins on July 24th. Follow  New England Patriots On SI  over on our  Facebook  and  Twitter/X  to stay up to date on all Patriots news and rumors! Center for American Progress Project 2025: The Plan To Seize Power by Gutting America’s System of Checks and Balances Project 2025—and the budget plans it has spawned—would erode Americans’ personal freedoms and harm the middle class, starting by consolidating power in the presidency just as authoritarian governments have done in other countries around the world. Restoring Social Trust in Democracy, Abortion Rights, Democracy, Government Reform, Government Transparency, Human Rights, Reproductive Justice, Supreme Court, Trump Administration, Voting Rights +7 More Part of a Series Project 2025: Exposing the Far-Right Assault on America This article is part of a series from the Center for American Progress exposing how the sweeping Project 2025 policy agenda would harm all Americans. This new authoritarian playbook, published by the Heritage Foundation, would destroy the 250-year-old system of checks and balances upon which U.S. democracy has relied and give far-right politicians, judges, and corporations more control over Americans’ lives. The Heritage Foundation’s Project 2025 is a road map for how a new far-right presidential administration can take over the country. The project contains four components : a 920-page book with far-right policy proposals, a personnel database of loyalists ready to replace tens of thousands of civil servants, a private online training center, and an unpublished plan for the first 180 days of a new administration. Sign up for the Spotlight Project 2025 newsletter This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply. Many of the proposals in Project 2025 are sweeping and would eliminate fundamental personal freedoms while cutting the take-home pay of millions of Americans. Unsurprisingly, Project 2025’s policies to increase taxes on the middle class, allow corporations to stop paying workers overtime, implement a national abortion ban , and raise the retirement age for Social Security are wildly unpopular . That is why the most striking aspect of Project 2025 is a new strategy to gut the system of checks and balances that has long protected Americans’ personal freedoms. This strategy would concentrate power in the hands of the president—and set in motion a plan to flood the civil service with far-right loyalists to seize control of independent agencies. It is a playbook written for an authoritarian administration. This new vision would make it even harder for the American people to have a say in their government or oppose policies they disagree with. The scope of Project 2025 is extensive. An ongoing series from the Center for American Progress unpacks specific proposals in Project 2025, from raising the cost of prescription drugs and restricting access to contraception , to slashing funding for early childhood and K-12 education. There are proposals to end civil rights protections, exploit the most vulnerable Americans, stop safeguards that protect clean drinking water, halt action to combat the climate crisis, and open the door to an unprecedented level of corruption at the expense of the public. Taken together, Project 2025 is a plan for a presidency focused on consolidating and holding on to power. Many of the policies listed in the public 920-page agenda can be grouped into three core areas: Gut the U.S. system of checks and balances to consolidate power. Take away Americans’ fundamental personal freedoms. Raise costs on the middle class to give the wealthy billions. Gut the U.S. system of checks and balances to consolidate power Project 2025 would c onsolidate power in the presidency by weakening the independence of public agencies, preparing to replace tens of thousands of civil servants with far-right loyalists, and gutting the system of checks and balances . Project 2025 would give the president power to use all the resource of the federal government to investigate and prosecute whoever he or she wants. First, Project 2025 calls for reclassifying tens of thousands of civil servants as political appointees, seeking to strip them of civil service labor protections and enabling a president to replace them with political loyalists. Experts whom Americans rely on to stay out of politics and serve the public, such as engineers and scientists, could lose their jobs. The same goes for attorneys whose jobs it is to ensure politicians and bureaucrats do not break the law or violate Americans’ rights. Project 2025 includes a database to help the president replace these independent civil servants with people who have pledged their loyalty to one political ideology instead of to the American people as a whole. Second, Project 2025 would end the independence of the FBI and the U.S. Department of Justice, weakening the rule of law. Today, the FBI investigates and exposes white collar crime and corruption across the country without political interference, which means law enforcement can hold politicians and the wealthy accountable when they break the law. Under Project 2025, people with enough money or political influence could be placed above the law at the whim of a president. Even worse, Project 2025 would give the president the power to use all the resources of the federal government to investigate and prosecute whoever he or she wants—including political opponents. The extremist right-wing MAGA-controlled Supreme Court’s recent decision in Trump v. United States would allow this radical departure from American values, granting presidents sweeping immunity for official acts and allowing the president to direct decisions around all federal investigations and prosecutions. The Supreme Court Has Fully Embraced an Antidemocratic, Right-Wing Agenda Jul 3, 2024 Devon Ombres Project 2025 would not stop with politicizing law enforcement. The plan eliminates the independence of agencies that protect consumers and ensure businesses can compete fairly in the economy, such as the Federal Trade Commission and the U.S. Securities and Exchange Commission. It even proposes using the U.S. Centers for Disease Control and Prevention as a surveillance network to monitor abortions nationwide in order to restrict reproductive freedom in states where abortion is currently legal. Fire tens of thousands of civil servants. End the independence of the FBI and the Department of Justice. Consolidate power in the presidency by gutting checks and balances. Take away Americans’ fundamental personal freedoms Project 2025 seeks to create a society where personal freedoms are subordinate to the interests of a select few. Project 2025’s far-reaching agenda would strip away fundamental rights, affecting everything from reproductive freedoms to civil liberties. The plan would take away freedoms that Americans rely on by implementing nationwide bans on abortion and contraception, curtailing LGBTQ rights, and increasing corporate control over workers. It would redefine personal autonomy and freedom in America. Most alarming, the Project 2025 agenda blatantly disregards individual freedoms in favor of political and ideological control. By restricting access to essential health care, permitting discrimination, and manipulating what students are taught, Project 2025 seeks to create a society where personal freedoms are subordinate to the interests of a select few. Four ways Project 2025 would take away Americans’ personal freedoms Ban abortion nationwide, including a ban on in vitro fertilization, restricting access to contraception, and criminalizing medication abortion, the most common form of abortion care in the United States. Eliminate civil rights protections for millions of Americans, making it easier to discriminate against LGBTQ people , women, and people of color. Give employers even more control over their workers to hold down wages, prevent Americans from forming unions, exploit child labor, and lock people into lower-paying jobs. Control what local schools can teach and ban books from the classroom. Project 2025’s Distortion of a Reconstruction-Era Law Could Enact a National Abortion Ban Jun 13, 2024 Sabrina Talukder The Sweeping Consequences of the Far Right’s Plan To Effectuate a Backdoor National Abortion Ban in Project 2025 Jun 17, 2024 Project 2025 Would Take Away Access to Free Emergency Contraception for 48 Million Women Jun 18, 2024 Nicole Rapfogel , Kierra B. Jones Raise costs on the middle class to give billions to the wealthy Project 2025 and the legislation and budgets it has inspired would directly raise costs on the middle class to give the wealthy and corporations billions in tax cuts. One proposal would let companies stop paying overtime; another would cut Social Security benefits by raising the retirement age. These proposals would increase the cost of buying a home, add a new tax on health insurance, raise prescription drug prices, raise taxes on working families, and increase the cost s of everyday goods. The top 10 ways Project 2025 and its MAGA extremist allies harm the middle class Allow employers to stop paying workers for overtime work. Cut Social Security benefits for the majority of American workers by raising the retirement age . Put a new tax on health insurance for millions of people covered through their employer. Increase taxes for the middle class and working families. Ban Medicare from negotiating with pharmaceutical companies for lower drug prices. Eliminate the Head Start program , closing preschools across the country and stripping comprehensive services for low-income families. Weaken protections for Americans with preexisting health conditions and forcing patients to pay more for preventive health services such as vaccines and birth control. Make it more expensive to buy a home by increasing mortgage insurance premiums on Federal Housing Administration loans. Eliminate the U.S. Department of Education and end more affordable student loan repayment plans . Cut corporate taxes by $500 billion, from 21 percent to 18 percent—the lowest in more than 80 years—and cut taxes for the wealthy. Could all this really happen? Is America so fragile that a small group could overthrow settled law and restrict the freedoms of millions? Unfortunately, yes. Only two years ago, the overturning of Roe v. Wade by the U.S. Supreme Court illustrated how the far right can abuse the judicial system, overturn long-established precedents upon which Americans rely, and strip away fundamental freedoms from millions of Americans. The current Supreme Court has not stopped. This year, the court ruled that the president has full immunity for so-called official acts, overturning the bedrock principle of American democracy that no person is above the law. It discarded decades of settled law to give corporations and special interests more power over the economy on the backs of the middle class. The history of authoritarian movements around the world shows democracies can be broken—and that the people behind Project 2025 are in the process of breaking this one. The Declaration of Independence illustrates the challenge before the country. While all Americans are born with unalienable rights, their freedoms are not simply ordained. Ultimately, citizens are responsible for securing democracy and protecting their freedoms—no one else. There is no emergency brake if people in power want to disregard the system of checks and balances and do as they wish. That is the true threat—and true weakness—of Project 2025. At its heart, it is the playbook of a dictator. Americans do not support authoritarianism, and that is why they will defeat the corrupt agenda laid out in Project 2025 when it is exposed. The positions of American Progress, and our policy experts, are independent, and the findings and conclusions presented are those of American Progress alone. A full list of supporters is available here . American Progress would like to acknowledge the many generous supporters who make our work possible. Will Ragland Vice President of Research, Advocacy and Outreach Joe Radosevich Vice President, Campaigns and Outreach Advocacy and Outreach Explore the series. The far right’s new authoritarian playbook could usher in a sweeping array of dangerous policies. Project 2025 Would Allow Financial Disaster To Bolster Wall Street’s Bottom Line The newsletter exposes the far-right assault on America ‘I’ve got work to do’… Conor McGregor swaps late night party for double training session as UFC comeback nears Conor McGregor left a late night party with fans and family in order to take in his second training session of the day as his UFC return moves closer. The Irishman has been enjoying a family holiday during the period that should have been his post-fight celebration following UFC 303 . He was due to face Michael Chandler at the June 29 pay-per-view event, but was forced out with a broken toe. And after a brief period where he admitted struggling to even lace up a shoe with the pain, he appears to be heading back to his best. After scaling the Glacier 3000 last week, he was back training twice a day in a recent post-and-delete Instagram video. Who is Conor McGregor? Step inside the hedonistic life of UFC’s ‘notorious’ bad boy and legendary double champ Conor McGregor ditches party with fans and family for late night training In a quickly-deleted Instagram video, Conor McGregor could be seen walking around his plush Swiss hotel, showing off a private gym. He briefly visited with fans, while insisting that he was working out while others partied. “What they don’t see,” McGregor said as he could be seen walking in to a private gym, where he proceeded to go on the rowing machine. “They party, I pull power.” He then repeated the phrase while stepping outside to indicate the truth of his statement. Conor McGregor is back training for his UFC return 💪 "Parties out in my back garden, and where am I? Still here [in the gym], after hours." 🎥 IG / @TheNotoriousMMA #UFC #MMA pic.twitter.com/TRa9FNSYpp — Championship Rounds (@ChampRDS) July 7, 2024 “Take your health serious or take it somewhere else, yeah?” He then greeted fans and posed for selfies, before telling them to enjoy the festival as he showed off his lodging at the luxury Montreux Palace Hotel in Switzerland. “I’ve got work to do,” he told fans both in person and online. “Millions today alone, parties out my back garden and where am I? Still here, after hours. Second session of the day, Sunday night… The workout is not going to get done by itself. Happy Sunday.” Dana White unsure about Conor McGregor’s UFC comeback plans While McGregor has been adamant that he could be back as soon as next month’s pay-per-view in Perth, Australia his promoter isn’t so sure. UFC CEO Dana White is refusing to even comment on what is next until after the Irishman has been given the medical all clear. Asked by Robbie Fox of Barstool Sports if he would be back in time for an August, September or even October date, White responded “none of the above”. This followed a post-fight press conference at UFC Saudi Arabia that did not bode well for the Irishman. . @RobbieBarstool interviews Dana White backstage after the #UFC303 press conference…. pic.twitter.com/XaL15MpDgd — Spinnin Backfist (@SpinninBackfist) June 27, 2024 “I don’t know right now,” White said of McGregor’s comeback. “Our schedule is laid out. We’ll see. I’m not doing anything until I know that Conor is healthy. It’s not even worth talking about. What about September? What about October? He’s not ready. So why even talk about that? “I’m not thinking about Conor fighting anybody right now. I have no time frame, I have nothing. McGregor’s not even healed yet. McGregor’s hurt.” Michael Chandler willing to skip world title fight for Conor McGregor opportunity After almost two years of being signed on to fight McGregor, Michael Chandler would be forgiven for giving up on the prospective bout. But he is still keen on the matchup, and claimed on social media that he would be willing to turn down a shot at Islam Makhachev’s lightweight belt in order to get the fight. McGregor has been injured since breaking his leg against Dustin Poirier three years ago. And he was set for a record-breaking comeback with the fight selling over $20million in tickets for the T-Mobile Arena in Las Vegas. I’ve been offered @MAKHACHEVMMA in October – but if @TheNotoriousMMA little pinky toe is ready by Sept, let’s do sphere. Biggest sporting event in history of sports!!!! @RiyadhSeason #ufc306 pic.twitter.com/STUUFns2Hp — Michael Chandler (@MikeChandlerMMA) July 2, 2024 Taking to X, Chandler shared a photo of the new MSG Sphere in Las Vegas, where UFC 306 (branded UFC Noche: Riyadh Season) will take place. He captioned the post: “I’ve been offered [Islam Makhachev] in October. “But if [Conor McGregor’s] little pinky toe is ready by September, let’s do The Sphere. Biggest sporting event in history of sports!!!” GOOD JOB: Nate Diaz reacts to making Conor McGregor $1.6million by backing him to beat Jorge Masvidal 377 IMAGES 23 of the Best Training Plan for Obstacle Course Race 23 of the Best Training Plan for Obstacle Course Race 23 of the Best Training Plan for Obstacle Course Race Speed Training For Athletes: Tips, Drills & Workout Plan Best Workout Schedule For Beginners The Long Run VIDEO Advance dance course workout Day 1 #dancecourse #workout #ytshortsindia #free #realityshow The Core-Training Workout: Plank TRX Rip Training Course // Workout TRX RTC in Bad Vilbel Factory 2 Fitness / Week 4 / workout The Obstacle Course Programming Personal Training Sessions COMMENTS The Complete 4-Week Beginner's Workout Program In the third week of the program we step it up to a three-day training split: Train all "pushing" bodyparts (chest, shoulders, triceps) on Day 1; hit the "pulling" bodyparts (back, biceps) and abs on Day 2; and work your lower body (quads, glutes, hamstrings, calves) on Day 3. As in Week 2, you train each bodypart twice a week, so you ... The Full Body Workout Routine: 2, 3 & 4-Day Split (Programs Included) Lateral Raises: 3×10-15. Face Pulls: 3×10-15. Standing Calf Raises: 4×6-10. This is a 2-day full body routine (which obviously uses the 2-day version of the split) that's designed for pretty much anyone who is only able to train two times per week and still wants to make good muscle building progress. Muscle Building Workouts: 250+ Free Build Muscle Plans Muscle Building Workouts. Our workouts database has hundreds of free workout plans designed for building muscle. The workouts are created by fitness experts and come with a free downloadable PDF you can reference when training. Use the filters below to find the best workout for your goal, training experience and equipment access. Complete Workout Programs: 6-16 Week Training Programs Length: 8 weeks. Fitness Level: Advanced. Living Large with Jay Cutler is a complete muscle-building program that combines Jay's brutal workouts with his personal nutrition plan and supplementation schedule. Step into the life of four-time Mr. Olympia Jay Cutler and build your best body. Workout Routines Database: 1000+ Free Workout Plans Most workout plans are designed for a set period. 8-10 weeks for example. You're not going to get the best results if you only follow the routine for 4-5 weeks. ... Motivation is key to long term results in all aspects of fitness. Training with a partner is awesome. Workouts are more fun and you can keep each other motivated. Choose a workout ... Start from Scratch: 6 Week Complete Beginner Program The first six weeks of training for an untrained individual provide mainly neural adaptations (e.g., coordination) and fluid/glycogen storage. Your gains will start quite slow around 4-6 weeks into a training routine and will grow after that if you're providing adequate intensity, volume, nutrients, and rest. How To Build Your Own Workout Routine (Plans & Exercises) Warm-up - 5-10 minutes on a bike, rowing machine, jumping jacks, running up and down your stairs, etc. Get the blood flowing and your muscles warm. [29] Pick one exercise for each big muscle group - quads, butt and hamstrings, push, and pull. [30] Do 2-5 sets for each exercise. (Start with lower sets to begin with.) How to Build Muscle Fast (Training, Diet, and Workouts) Now, this is just a basic, 3-day, Full-Body workout routine. We have a whole guide on how to build your own workout, but there are infinite ways to build a strength training routine. 4-Day Push-Pull split [32]: Monday: Push exercises; Wednesday: Pull exercises; Friday: Push exercises; Saturday: Pull exercises; 4-Day Upper Lower Split: Monday ... The Ultimate Full Body Workout Plan for Muscle & Strength The Best Full Body Workout Plan. This is a 3-day full-body workout plan to use at the gym. Make sure you separate each training session with at least one rest day. This routine will work every major muscle group each session and is designed to improve your strength and build muscle mass. Session 1: 9 Steps to the Best Workout Plan (For You) Eat enough protein and train heavy to lose fat and keep your muscle. Do this until you get down to a low enough body fat percentage (10-11% for men, 17-18% for women). Now, increase your caloric intake slightly. Build strength and muscle until you're at your desired size. The Ultimate 6-Week Home Workout Either way, it's why this program has a three-day training split, requiring only the bare necessities: a set of dumbbells and a bench. The first two weeks of the routine will have you focusing on strength, maintaining your reps in the 6-8 range. You'll then slowly increase your rep range to 12 by week five and six to trigger hypertrophy. 98 Workout Plans That Give Results Workouts per Week: 3. Equipment: Minimal. This no-weight workout program designed by elite strength and muscle coach Paul Carter will build muscle and strength using timeless exercises, but in tough protocols that will test you—and help you hold onto gains while at home. Lunges. A Simple 6-Week Workout Plan Day 6: Cardio, Strength, and Stretch. Workout 1: 25-Minute cardio. Workout 2: Basic strength — Equipment Required: Light dumbbells, an exercise ball or chair, and a mat— Length: 2 sets of each exercise, 10 to 20 minutes. Workout 3: Soothing stretch. 3. The Best Beginner Workout Plan To Start Your Fitness Journey A "rep" is a single repetition of a given exercise; think curling a dumbbell up and lowering it back down again. A "set" is a cluster of repetitions performed back-to-back with no rest in ... 7-Day Workout Routine: Strength and Cardio Workout Schedule. Romano and Gam designed this seven-day workout plan that will help you develop a regular exercise routine. Here's what each day of the schedule entails: Monday: Cardio. Tuesday ... 12 Week Full Body Workout Routine for Beginners Weeks 7-12: Upper/Lower Split with Increased Intensity. Weeks 7-12 split the workouts into two parts: upper body and lower body. In the first week, you'll end up doing Workout 1 twice, while in the second week you'll do workout 2 twice etc. Here's what your schedule could look like: Week A: Monday: Workout 1. Tuesday: Rest. Six-Pack Abs: The Complete 12-Week Guide The plan starts off with a rest day (on Sunday in our sample plan), followed by two consecutive days of weight training (Monday, Tuesday), another rest day (Wednesday), and then three days of training (Thursday, Friday, Saturday). The schedule is designed to provide optimal recovery between workouts. The Best Full Body Workout For Growth Workout B Summary. So to sum everything up for you, here's what your full body workout B could look like: Barbell Deadlift: 3-4 sets of 6-10 reps. Incline Dumbbell Press: 3-4 sets of 6-12 reps. Bulgarian Split Squat: 3-4 sets of 6-10 reps. Chest Supported Row OR Inverted Row: 3-4 sets of 6-12 reps. 6 Day Gym Workout Schedule The smaller muscles groups (such as biceps, triceps, and calves) should be trained twice a week. And with a 6 day workout routine, you are allowed one rest day per week. Lets pop some of this information in: Day 1 : Chest. Day 2 : Shoulders. Day 3 : Back. Day 4 : Legs. Day 5 : Rest. Day 6 : Arms. The Best Online Workout Programs of 2024 Best Personal Training Online Workout Program: Caliber; Best HIIT Online Workout Program: Future; ... You'll get customized workout plans, nutrition plans, form coaching, accountability, and ... The Complete 4-Week Beginner's Workout Program Meal Timing In Proximity To Training Can Increase Strength and Mass. Healthy Eating 9 Dietitian Approved Healthy Frozen Pizzas of 2024 ... Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners. I want content for: ... With the right plan and the right discipline, you can get seriously shredded ... Our Favorite Workouts of 2024, So Far This summer, find a new fitness routine that can help you build a habit for the rest of the year. Credit...Clockwise from top left: Alyssa Schukar, Ryan Frigillana, Mimi d'Autremont, and Sasha ... Chemical Hygiene Plan: Additional Training Documentation Page By law, laboratory personnel must be trained on the contents of the Chemical Hygiene Plan (CHP). This training must be documented on the CHP Flipchart before starting work in the laboratory. Whenever the CHP is revised, training must be provided on the changes and documented on the CHP Flipchart. If space runs out on the training documentation page of the original CHP, please Muscle & Strength Full Body Workout Routine For most performing a full body workout routine anywhere between 2-4 weight training sessions per week is sufficient to build strength and improve body composition. This particular routine calls for 3 full body workouts per week. That falls into the range listed above and will result in great progress for most individuals. Start out slow. 5 biggest questions facing Patriots ahead of training camp The New England Patriots' choice to hit the reset button in the offseason has left them with more questions than answers ahead of training camp. That isn't necessarily a bad thing for a team ... Jerod Mayo Reveals Summer Plans Before Patriots' Training Camp Insider Reveals Subtle Change to Patriots' Training Camp Under Mayo ESPN Draws Out Patriots' Biggest X-Factor for 2024 NFL Season Patriots' Biggest Trade Candidates Revealed Ahead of 2024 NFL Season Project 2025: The Plan To Seize Power by Gutting America's System of Taken together, Project 2025 is a plan for a presidency focused on consolidating and holding on to power. Many of the policies listed in the public 920-page agenda can be grouped into three core ... Full Body Workouts: Free Downloads, Plans For Men & Women Full Body Workouts. Full body workouts train all muscle groups in a single workout. From beginners to experienced lifters, our database of free, full body workouts is designed to offer a variety of programs to help meet you where you are on your fitness journey. Check out one of our most popular programs to get started: 3 Day Full Body Dumbbell ... Conor McGregor ditches party with fans and family for late night training Conor McGregor left a late night party with fans and family in order to take in his second training session of the day as his UFC return moves closer. The Irishman has been enjoying a family ... The mandate from Kamala Harris' camp: Stay the course, dispel Biden Vice President Kamala Harris' camp is digging in and dismissing calls for her to replace President Joe Biden on the ticket amid escalating calls for Biden to step aside and new polling showing ... assignment essay homework paper phd report resume review speech thesis